- Increased caloric expenditure
- Cardiovascular health benefits
- Performance enhancement
Yet much, if not the majority of the cardio that we perform, isn’t actually well designed to maximize the aforementioned three benefits.
Consider introducing the following cardio workout once per week or every other week in place of your traditional, steady state cardio.
This workout can be performed on a treadmill, on a stationary bike, or any mode of cardiovascular training that you prefer. Each bout of work lasts under 20 seconds.
- Warm-up – 5 minutes. Simply run or cycle at a progressively faster pace. Toward the end of this warm-up, you should build toward working at nearly a maximum speed/pace.
- “Sprint” for 15 seconds. This means run or peddle nearly as fast as possible.
- Follow this by 45 seconds of rest. During the rest, you can walk or peddle very slowly. (You can choose to do no activity whatsoever and just stand on the side of the treadmill).
- Repeat for a total of 22 intervals (15 seconds “on” and 45 seconds “off”).
- Cool-down for 3 minutes.