A few posts ago I shared some non-negotiable workout/diet/mindset ideas to help reduce your fat levels to a degree that would eventually reveal 6 pack abs if you are consistent and committed enough. Another non-negotiable to add to that list has everything to do with including cardio exercise in your weekly routine. If you're like me the very thought of cardio exercise... pounding it out on the treadmill or the pavement for 30-40 minutes is depressing... and boring... and miserable. I just don't really like doing it.
Well, I have good news! You can replace that long boring workout with a 20 minute high intensity interval training session and get even better results both in your cardio function and your fat-loss goals.
What is high intensity interval training (HIIT)? I'll tell you what it's not... it's not easy... but it is effiicient. HIIT takes you through 6-8 sets of a high intensity intervals followed by lower-intensity intervals. So for example you could do the same treadmill run but instead of the steady pace you usually stick with for 30-40 boring minutes you would start out with a slow jog for 3 minutes to warm-up. To begin your first high intensity interval you would pick up the speed significantly for 1 minute... just go all out as fast as you can... you need the "interval up" to be tough for you. Then slow down again for 1.5 minutes. Pick it back up again for 1 minute going all out and continue with that pattern for 6-8 rounds ending with a 3-5 minute walking cool down. The best part is your done in 20 minutes as opposed to 30-40 minutes.
The more intensity your workout requires the greater expenditure there is per minute. That's the kind of mindset you want to have for any workout you do... Don't just mess around in the gym while your there... have a plan before you go and work hard! Try to get more done in less time and do exercises that require a large range of motion. Work hard enough so that your body has to do the hard work of recovery after your workout. Make it your goal to be sure you keep burning calories long after your workout is over and begin to watch the fat melt right off. At the same time you will begin to reveal the lean shapely muscle underneath the fat because you are also including strength training in your routine... right?
You might also try the same workout outside on the pavement... I prefer being outside to being inside the gym when I do cardio. I have a rectangular shaped area that I run that is 2 blocks long and wide. The shorter side of the rectangle is when I do an all out sprint... then the longer side is reserved for my slower recovery jog. I do 8 rounds of this and finish in about 25 minutes... followed by a 20 minute yoga session. (Oh, I must speak of stretching soon... so important).
You could also do the 6-8 rounds using any kind of cardio exercise... swimming, rowing machine, Jacob's Ladder, biking, eliptical, heavy ropes, TRX cardio moves, dancing... anything as long as you kill it during the interval up! Please note... if you are just starting out killing it might make you throw up... so work up to it so that doesn't happen...
One more thing before I go... if you want a great tool to help you count calories try going to "loseit.com". You can plug in your weight and age and how much weight you want to lose and it will give you your calorie limits for each day. You also can type in the foods you eat and the exercise you do each day and it will compute it for you to help you stay on track! Give it a try! It's free!
Have a great day!
Donna
