Cardiovascular exercise is one component of weight loss. Any exercise program is good for your health, but some are better for weight loss. High-intensity interval training is definitely the cardio program to choose if you want to lose weight quickly. H.I.I.T. (High Intensity Interval Training) in conjunction with a good diet and strength-training will fast track any weight-loss program.
Step 1
Begin your workout session with a 3 to 5 minute warm up. Gradually build up intensity until you reach 65 percent of your maximal heart rate (220 minus your age).
Step 2
Start the program with a 30 second sprint at your maximal intensity. The next 30 seconds should be at a slow pace. Repeat the cycle four times for your first workout. After the four intervals do a 3 to 5 minute cool down. Do a light stretch to prevent soreness.
Step 3
Every week add a minute to the workout interval. Do this program for eight weeks. The last week of your program your exercise session will be 17 to 21 minutes long.
Tips and Warnings
- It is best to cycle this program on and off. With a high intensity program like this cycling will help injury prevention. Have at least two weeks off this program before repeating it. When you cycle the program back on increase the interval time to 45 seconds.
- Before starting any exercise program consult with your doctor. H.I.I.T. is not a beginner program so make sure you are in good enough cardiovascular shape to do this program. A good rule of thumb is you should be able to exercise at 65 to 75 percent of your maximum heart rate (the traditional weight loss zone) for 30 minutes. If you have been in a traditional program like this for a couple weeks you should be able to safely start an H.I.I.T. program.
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