Many people are mistaken in believing that to effectively reduce body fat, you need to do a lot of aerobic training. But this is not the case. You don't have to do cardio for hours to lose weight. On the contrary, you can achieve better results in less time if you make your cardio workout interval.
Interval cardio (ICT) exercises have several advantages over traditional aerobic exercises, making them the best choice for those who seek to achieve better results in burning calories.
If you're tired of doing fruitless work like a hamster on a treadmill, but you don't see any changes, try some great fast cardio workouts that will help you burn fat quickly. However, be careful before you start these cardio workouts: they can be very stressful, so if you're not in good shape, don't try to do them right away and adapt them to your fitness level. If you are in doubt about any of the exercises, consult your doctor before doing them.
Here are some cardio workouts that you can try to burn extra calories quickly.
Exercise bike
Get on an exercise bike and adjust the resistance so that you feel a slight pressure on your legs. Your goal is to burn 10 calories in as little time as possible. After reaching 10 calories, slow down for a minute, and then go back to sprinting, spending another 10 calories. Repeat this cycle for 10-15 minutes.
Tremors
Perform power thrusts as quickly as possible within 20-30 seconds. For most people, the optimal weight of a kettlebell for this exercise will be 10-20 kg.
The plan is as follows: 20 m of thrusts and 2-3 minutes of rest between approaches. In general, you need to do 4-6 such rounds.
Interval rowing
Start by warming up for 1-2 minutes at a moderate pace. This will help warm up the muscles and prepare them for exercise. Then do a quick sprint for 60 seconds and see how many meters you can row in that period.
Rest for 3-5 minutes again, and then do another 60-second round, trying to walk the same distance as your first sprint. Do this 5 times.
Ladder
Run up the stairs and then go down. Do not forget to breathe evenly and keep the correct posture. Rest for a minute (if necessary) before performing another approach.
Depending on the length of the ladder, aim for 8-10 such runs. It will take you 15-20 minutes and you will feel your heart beating faster and your legs getting stronger.
Sprint on the treadmill
Adjust the treadmill to a significant slope, at least 10 degrees. Start running at an intensity corresponding to 8-10 points on the scale of perception of effort for 10-15 seconds. After that, rest for 45-50 seconds before completing the next round. Your goal is 10 rounds in total.
These fast interval cardio workouts will help you burn calories and fat faster than traditional ones.
Read also:
Step Aerobics: A workout that burns more calories than running
10 Effective Morning Habits that Will Make the Weight Loss Process Easier
16 Inspiring Quotes about Mental Health
The Control of Mindfulness: An Encompassing Approach to Wellbeing