There are few things more boring than jogging or cycling for a solid 45 to 60 minutes -- the recommended time for serious fat burning/weight loss. You can spend all of that time listening to music, reading a book, or watching TV, but imagine how stale and dry that can become after a few weeks or months of doing the same thing over and over again.
With the six workouts below, you can increase the difficulty of your workout, thereby reducing the amount of time you need to spend doing cardio. It's time to say goodbye to boring cardio workouts forever!
- HIIT/Sprint Training
Set the speed on your treadmill to 3.8 (a fast walk) and set the incline to 0. Walk at this pace for 90 seconds, then turn up the speed to 8 mph for 30 seconds of sprinting. Turn it back down to 3.8 for 90 more seconds, then again up to 8 for 30 seconds -- this time adding some incline into the mix. Repeat this cycle 10 times, and you've got a solid 20-minute HIIT workout that will burn MORE calories than you would in 45 minutes of jogging. - Weighted Step Machine
Tired of hitting the step machine the same way every day? Grab yourself a pair of fairly light dumbbells (5 to 10 pounds, no more), and get on the step machine. Keep the speed manageable, but let the added weight of the dumbbells increase the intensity of your workout. By the time you're halfway done with your regular workout, your arms and legs will be on fire. Bonus: If you can climb REAL stairs, better for you! - Military Run
Want to double the intensity of your treadmill workout? Grab a light barbell (no more than 10 to 20 pounds should do), and hold it over your head in the Military Press position. Lock out your elbows to reduce the strain, and walk, jog and run in the military fashion. Your arms and shoulders will burn, and the added weight will make this a KILLER cardio workout! - No-Power Treadmill Run
Reduce the incline of the treadmill to 0, and turn off the machine. Get on it and start walking, working to power the machine using your legs and feet. You'll find yourself breathing hard in no time, and your legs will ache at the unusual exercise. It's a great way to go low-tech and increase the intensity. Note: There are also self-powered treadmills that don't use an engine, but force you to power the belt yourself. Another option to consider. - Kettlebell Intervals
Grab yourself a heavy kettlebell, and do Kettlebell Swings for a count of 30 seconds. Follow that up with a run (not jog, not sprint, just a fast run) of 400 meters. Do this for 20 minutes to feel the burn! - Burpee Runs
Get out of the gym and onto the running track for this workout. Run or sprint for 100 meters, and take a break to do 10 burpees. Repeat this cycle for 20 minutes for a solid, high-intensity HIIT workout.
Some people get lucky and are born with fit, toned bodies. Andy Peloquin is not one of those people... Fitness has come hard for him, and he's had to work for it. His trials have led him to becoming a martial artist, an NFPT-certified fitness trainer, and a man passionate about exercise, diet and healthy living. He loves to exercise -- he does so six days a week -- and loves to share his passion for fitness and health with others.
