New bodybuilders often overlook the importance of cardiovascular training in their programs. The fat-burning benefits of cardio are crucial to the cutting phase of any bodybuilding program. Sprinting is a high-intensity burst of cardio that usually cannot be maintained for more than a few seconds. Because of that, Derek Charlebois of BodyBuilding suggests using high-intensity interval training as the fat-burning tool in your bodybuilding program, where you cycle higher- and lower-intensity cardio.
Step 1
Warm up for eight to 10 minutes to get your heart rate in your target training zone.
Step 2
Increase your intensity to an all-out sprint for 30 seconds.
Step 3
Recover at a light jog for two minutes. According to American Council of Exercise certified trainer Pete McCall, active recovery helps clear metabolic waste from the muscles, giving you the necessary energy for your next sprint.
Step 4
Repeat the sprints and recovery times for 20 to 30 minutes.
Step 5
Cool down with light jogging until your heart rate returns to normal.
Tips and Warnings
- Add static stretches to the end of your cardio to speed up recovery and aid in flexibility. A high-intensity interval workout can be performed on any piece of cardio equipment by manipulating the speed, resistance or incline of the machine. As this workout gets easier, adjust so you are spending more time in the high-intensity phase and less in recovery.
Things You'll Need
- Stopwatch
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