There is no quick and easy way to lose weight. If there was, then everyone would be fit. However, there are exercises that can be completed in under 30 minutes that keep your heart rate elevated and your body burning fat when it is at rest. High Intensity interval training, including 30-second sprints followed by two minutes of work at an intense pace, is an effective way to shed pounds quick.
HIIT Training: 30-second Interval Workout
High intensity interval training, sometimes referred to as HIIT, can be completed with any type of cardiovascular activity, including cycling, running and working out on the elliptical machine. After a thorough warm-up, sprint as fast as you can for 30 seconds. Recover for 90 seconds. Aim to complete six intervals. Once six intervals becomes easy to complete, aim for 12 intervals in future workouts. Decrease your recovery time as you progress. Eventually, it should be about 30 seconds. HIIT helps reduce body fat and will help your body burn fat faster when it is at rest.
Cardio Interval Training
Begin with a five-minute warm up with your chosen cardiovascular activity. After your body is warm, stretch for at least five minutes. Start with the first interval by completing one to two minutes of activity, followed by one minute of rest. For five more intervals, complete two minutes of hard activity followed by one minute of recovery for each phase. Finally, complete two minutes at a slower pace and then cool down for five minutes.
30- to 40-minute Sprint Interval
To begin, warm up for at least five minutes. Begin the first interval by sprinting at your highest speed for 30 seconds. Recover for at least one minute by slowing down to a jog or a fast walk. Repeat this sequence for at least 30 minutes or up to 40 minutes. Remember to cool down for at least five minutes.
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