Sunday, March 8, 2015

Metabolic-Boosting Cardio Ideas

One of the worst things you can do to your metabolism is long-distance cardio or steady-state cardio every time you work out. If you've been unsuccessful losing weight around your midsection or you're currently experiencing hormonal imbalances, there's hope! Instead of working out at the same heart rate level for an hour or so, try interval training. Better yet, try high intensity interval training.

HIIT (High Intensity Interval Training): Exercising at about 71-84 percent of your heart’s maximum heart rate for 75 percent of the time and exercising at about 85-95 percent of your heart’s maximum heart rate for 25 percent of the time. Having a little extra time spent out of your comfort zone (where you feel like you’re going to die!) will put your body into Excess Post Oxygen Consumption, which means you will be burning fat at a higher rate 24-36 hours post-exercise. You will build muscle faster, thus burn fat faster.

HIIT workouts not only boost your body's ability to burn calories faster and more efficiently, it resets your hormones to work properly. The endocrine system is a fragile thing, and the more we can massage it, the more it will function the way God created it to. HIIT cardio is one of the best ways for women, especially, can tap into the fat storages like muffin tops, saddle bags or bra bulge. You know? Those areas we hate to mention.

Instead of walking/running/ellipsing (is that a word?) at the same pace, try one of the following routines on the cardio machines.

Treadmill (or watch the 10-min treadmill video above)
1 min walking on moderate incline (4-6%)
1 min jogging on moderate incline (4-6%)
30 second spring on moderate incline (4-6%)
90 second walking recovery (1-3%)
Repeat 5 times

Incline 10 // Resistance 10
1 min 40-50 RPMs
30 sec 60-70 RPMs
Repeat for 20 minutes

Choose a program like Intervals or Fat Burner.

For more ideas to change up your cardio routines, check out this 20-Minute Kickboxing Circuit or other videos on my YouTube Channel. Don't forget to follow me on Instagram, Twitter and Facebook.

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