In comes interval training! I can burn tons of calories in a short period of time and studies show the calories that I burn after my workout is higher as well.
So here are two great interval workouts to kick your workout up a notch and make the most of your time doing cardio!
Workout 1 (Treadmill)
Warm-up with brisk pace walk 3minutes
Pick up speed and jog at a level that you can maintain through the climbs
Increase the grade 1 % every minute until at 10% grade. Decrease same way until back down to 0% grade.
Maintain the pace at 0% grade but kick up the speed to a sprint for 2 minutes.
Slow down the pace for cool down the last 4 minutes.
Workout 2 (bike, elliptical, or Treadmill)
Do a 3-5 min. steady pace on machine
Workout: Work at your average speed and intertwine spurts of sprints (moving very quickly) every 4 minutes for 30 minutes. Sprints are going to be for 60 seconds each.
After the following minutes sprint for one minute.4 min sprint
9 min sprint
14 min sprint
19 min sprint
24 min sprint
29 min sprint
Cool down: slow down the pace for 2-3 minutes and stretch
Enjoy burning those calories!