“Changing your training is important to avoid plateaus”
I’ve heard and repeated this line so many times but for cardio, it just doesn’t matter.
Once you find cardio that you enjoy, it doesn’t matter what it is, as long as you do it often and watch your diet, you will torch your fat away.
Now it’s just a matter of finding what you enjoy…shouldn’t be hard right?
SPRINTS SUCK, BUT THEY’RE THE G.O.A.T.
If you’re looking to spend the least amount of time doing cardio but also aiming to disintegrate as much fat as possible, sprints take the gold.
Data from a study at Colorado Sate University showed that 5 volunteers burned 200 calories from just 2.5 minutes of intense exercise.
That’s a total of 22.5 minutes once you add in the time they spent recovering in between the sprints, which was just 4 minutes of slow jogging.
But the beauty doesn’t just come from the amount of intensity that sprints require.
Because sprinting is a combination of high intensity AND interval training, you’re also “speeding up your metabolic rate which translates into a metabolism boost for up to 48 hours following the HIIT routine” explains Amy Schlinger, writer.
This means you’re burning fat even after you’re done with the cardio!
Furthermore, sprinting isn’t just an option for the great outdoors. It’ll be more tedious on a treadmill but will work the same miracles.
THE UNDERRATED MACHINE
Underrated might not be the best word, but definitely overlooked.
One of the things I’m keeping in mind when listing these cardio routines besides effectiveness is difficulty level.
Although the treadmill might burn more calories, the elliptical machine is easy.
Considering how much motivation is needed for just a half hour of cardio, knowing that it’ll will be smoother and more user-friendly is a huge plus.
As an avid hater of cardio, it means a lot when the machine’s on your side.
In addition, it puts much less stress on your joints and allows your arms to get a piece of the action instead of just swinging about with jogging.
When compared to the others, you’ll burn a little less but enjoy it a lot more.
That’s a trade-off I’ll take any day of the week!
THE MYSTERIOUS CARDIO ROUTINE
Little do people know, burpees are considered cardio and really effective too.
Also considered a strength training exercise, I think they’re a great addition to any workout because like sprinting, you can really up the intensity.
Try box jumping into a squat, you’ll know what I mean.
But what’s more important to note is how quick they elevate your heart rate.
“Since the focus is on getting your heart rate up and keeping it there,” continues Amy Schlinger, they’re perfect!
Walking or light jogging won’t cut it because they not only take too much time to elevate your heart rate, they also don’t raise it high enough.
NOTE – The higher your heart rate, the more calories you’ll burn.
Take home message? Burpees raise your heart rate instantly and they’re less boring.
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