Quick and Dirty Cardio

Need to get a little something in and have no time?  Do you have 5 minutes?  10?  Then you have time for SOMETHING.  People who are serious about their health make time for exercise.  If you want to take your health seriously stop making excuses and try this out.

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High intensity interval training (HIIT) is my go-to exercise.  The concept is used throughout the industry and in many different ways but it revolves around the basic concept of efficiency.  To give you the short version, your body will have the ability to burn calories for up to 48 hours after you’ve performed high intensity intervals.  I will follow up with you later to tell you the scientific facts about the benefits of interval training.  Follow me to stay tuned.

The workout I will give you right now is quick and dirty.  Ideally you will need to devote 30-45 minutes three days per week to reap all of the benefits, but if you only have 5 or 10 minutes this is the best way for you to use them.

What I suggest is you download an app on your phone for an interval timer.  I like “A HIIT Interval Timer” and “SequiTimer.”  I have the free versions and use them to train my customers at the gym when the large boxing timer can’t give me what I need. When you’ve downloaded your app, you will need to program it to give yourself a workout that looks like this:

  • 5 Seconds to prepare
  • Set 1
    • Work Round: 20s
    • Rest: 10s
    • Work Round: 20s
    • Rest: 10s
    • Work Round: 20s
    • Rest: 10s
    • Work Round: 20s
    • Rest: 10s
    • Work Round: 20s
    • Rest: 10s
    • Work Round: 20s
    • Rest: 10s
    • Work Round: 20s
    • Rest: 10s
    • Work Round: 20s
    • Rest: 10s
  • BREAK 1 MINUTE
  • Set 2
    • Work Round: 20s
    • Rest: 10s
    • Work Round: 20s
    • Rest: 10s
    • Work Round: 20s
    • Rest: 10s
    • Work Round: 20s
    • Rest: 10s
    • Work Round: 20s
    • Rest: 10s
    • Work Round: 20s
    • Rest: 10s
    • Work Round: 20s
    • Rest: 10s
    • Work Round: 20s
    • Rest: 10s
  • BREAK 1 MINUTE
  • …ETC

Each set consists of eight 20second high energy bursts with a short 10s breather.  The set is four minutes in length; between sets you get a one-minute break.  You need to spend at least one minute doing some stretching before the workout(and I recommend that you stretch afterwards as well).  We’ll talk about the difference between pre-workout and post-workout stretching in a future installation.  For now do what you know and/or toe touches, circle your arms, etc.

There are MANY ways to work HIIT and this will be my first workout to offer you.  You’re limited on time and want something to get you going.  Start with this:

Set 1: You are going to alternate these exercises so you end up completing 4 rounds of each in the 4 minute set.

  • Jumping Jacks
  • Mountain Climbers

Set 2: You are going to alternate these exercises so you end up completing 4 rounds of each in the 4 minute set.

  • High Knees
  • Butt Kicks

In this initial workout I am introducing some basic movements that you can do to get your heart rate up.  Jumping jacks are good to start with since they move everything in your body; they will help get your blood flowing more.  I’m using a few moves that will be working your shoulders and core while still increasing your heart rate.

When you try this, go AS FAST AS YOU CAN!  This is only 10 minutes so you need to GIVE UP those 10 minutes and EARN IT.  You can’t pace here, go hard for each 20 second burst.

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About sscribner07

I am outgoing, motivated, quirky and energetic. Fitness and nutrition is a passion yet I have a serious sweet tooth.
This entry was posted in Fitness, Health, Weight Loss and tagged , , , , , , . Bookmark the permalink.

4 Responses to Quick and Dirty Cardio

  1. lincahceria5 says:

    Thanks for writing this. I’ve tried it and I’m now exhausted from doing uncompleted one set (duh).

    Like

  2. Pingback: Quick and Dirty Cardio Week II | Fighting the Fat Kid Within

  3. Pingback: Quick and Dirty Workout Week III | Fighting the Fat Kid Within

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