Intensity and duration are two key components of your exercise program, whether you are doing cardio or resistance training. For changes in your health and physique you are advised to exercise at a moderate to vigorous intensity for at least 30 minutes on most or all days of the week, according to the Mayo Clinic. You can increase your results by incorporating high-intensity interval training into your cardio sessions, and circuit training to your resistance workouts. These high-intensity, short-duration workouts can yield big results.
HIIT
Step 1
Perform high-intensity interval training workouts three to five days per week for moderate weight loss and fitness changes, or five to seven days per week for significant weight loss and fitness improvement. Perform HIIT workouts for 20 to 30 minutes at a time.
Step 2
Choose any cardiovascular exercise machine that you enjoy for your HIIT workouts. They can be done on a treadmill, stationary bike, elliptical or even a stair-climber machine. Walk/run workouts or cycling can also be done outdoors.
Step 3
Begin your HIIT workout by warming up for five minutes at a moderate pace. A warm-up prepares the body for activity by increasing blood flow to the working muscles and increasing their temperature to decrease injury.
Step 4
Alternate a high-intensity bout for 30 to 90 seconds with moderate bouts of exercise lasting one to three minutes. For example, you can run as fast as you can for 30 to 90 seconds and then briskly walk or jog for one to three minutes. Alternate these bouts for the duration of your workout.
Step 5
End your HIIT workout with a five-minute cool-down. A cool-down lowers your heart rate and your body temperature so you do not feel ill afterward.
Circuit Training
Step 1
Perform circuit training workouts with resistance/weights two to three times per week on nonconsecutive days, or as often as every other day as you become more fit. For general health and fitness, choose eight to 12 exercises in your circuit.
Step 2
Choose at least one exercise for each major muscle group in your body when circuit training. Back, chest, shoulders, biceps, triceps, abs, legs and calves should all be included. Often people will choose at least two exercises for legs, such as squats and lunges, since these comprise larger muscle groups.
Step 3
Perform one to four circuits during each workout. If you are new to exercise, start with only one or two and gradually increase the number of circuits over time to avoid overtraining and/or injury. Perform one exercise and then move to the next one quickly. Perform each exercise one time with little to no rest in between exercises for one complete circuit.
Step 4
Count repetitions or time each exercise. You can perform a set number of repetitions to increase size or strength, or time the exercises for 30 to 60 seconds for muscular endurance.
Step 5
Include whatever type of resistance/weight equipment you like. You can do body weight exercises, or work with free weights, machines or even bands to provide your resistance.
Tips and Warnings
- See a physician before starting any exercise program. Start a little easier on the cardio intervals than you think you need and gradually increase intensity and duration of intervals within your HIIT workouts. Change your workouts for cardio and resistance every four to six weeks for continual progress. Combine your high-intensity, short-duration routines with a healthy diet for the best results.
- Do not start with the maximum amounts of exercise recommended. Stop exercising if you feel pain, dizziness, lightheadedness or nausea. Avoid overtraining by taking off at least one day between circuit workouts.
Things You'll Need
- Cardiovascular exercise equipment
- Resistance training equipment
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