Sprinting is one example of an exercise that can be utilized in a cardio-interval program.
Increasing your metabolism is a great idea if you like managing your time efficiently, as you can pack a big punch with a short workout. Cardio intervals, especially high-intensity cardio intervals, are an excellent way to burn calories and increase muscle mass in addition to raising your metabolism. A higher metabolism means that your body burns more calories, and generally works harder, even when you are not exercising.1.
Begin a workout program focused on high-intensity interval training. This type of cardio interval uses more oxygen than normal cardio exercise, which can help raise your metabolism even after you are finished for the day. Many types of cardio can be made into a high-intensity interval workout, including sprinting, riding a stationary bicycle and using an elliptical machine. Choose the kind of interval training that you enjoy most, as you will be more likely to stick with it on a regular basis.2.
Alternate high-intensity bursts of activity with periods of rest throughout your workout. If you choose to use a stationary bicycle, for example, you would push yourself as hard as you can go for 60 seconds, and then go much slower and easier for an additional period of 60 seconds. Add more rest time if you need to, and shorten or lengthen the high-intensity portion to suit your physical needs.3.
Work out for shorter amounts of time at first, gradually increasing the total workout time as you become more used to it. A 10-minute workout is a good place to start. Once the workout feels easy, increase it by five minutes at a time. Continue increasing until your total interval workout is 30 minutes or more.4.
Perform high-intensity cardio intervals one or two times per week. Since this is a difficult workout, it should be interspersed with other workout routines, such as slower cardio workouts and weight training. This will help you reap the benefits of interval training without injuring yourself by overdoing it.
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