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Quick Workouts - Cardio exercise to get you fit and lean

The first of the cardio exercise 3 quick workouts is the least intense but slightly longer than the other two. If you are new to Interval training, this is a good place to start. I have called this "decreasig intensity cardio" as you will slow down the longer you go. You will burn off more fat by working harder while you are still fresh. The following workout can be performed daily, for 25 minutes.

Pick any piece of cardio equipment, exercise bike, cross trainer, rowing machine, treadmill, stepper or simply put some running shoes on and run outside. Find something you know you will be able to keep up with for 25 minutes. Make sure you wear loose comfortable clothing as you are going to sweat! Also make sure you are well hydrated and have plenty of water handy.

Make sure you start all of these quick workouts with a warm up, spend a few minutes performing the cardio exercise at a reduced intensity. Once you have warmem up you are ready to go.

The first 12 minutes you are to go as hard as you possibly can and maintain. This does not mean all out effort. An all out sprint would mean you will be totally wasted within the first 15 seconds. How fast can you go and maintain that same speed for a full 12 minutes? This may take a little experimenting. You may work at 85% of training heart rate or 90%. It doesn't matter, go fast, whatever is fast for you. You need to push yourself hard.

Once your first 12 minutes is up, you can now slow down to 65% training zone for the last 12 minutes and you are done! This type of cardio is far more effective for fitness, heart health and fat loss, than staying at a constant speed for 30 minutes.

If training heart zone percentages give you a headache, here is a quick way to determine your intensity. Lets say on a scale of 1-10, 1 meaning you are asleep and 10 meaning 100% full speed.5 would be in the middle.Spend the first 12 minutes working at a 9.Spend the second 12 minutes working at a 6.

It would look like this
Warm up12 minutes (9 intensity)
12 minutes (6 intensity)

You have now completed the first of your quick workouts

Repeat this workout 5-6 time per week for 3 weeks then move on to the regular intervals.


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