A recent study revealed that by adding 2.5 minutes of intense cardio to your session, your body can burn an additional 200 calories.
Researchers had 5 healthy men perform interval training on a stationary bike. They would cycle with all out intensity for 30 seconds, and then follow this period with 4 minutes of low intensity cycling. The result: 200 more calories were burned on that given day.
For every 20 minutes of moderate to low intensity cardio you do, add 2.5 minutes of very high intensity intervals. Your workouts should go something like this:
Low Intensity – 4 minutes
High Intensity – 30 seconds
Low Intensity – 4 minutes
High Intensity – 30 seconds
Low Intensity – 4 minutes
High Intensity – 30 seconds
Low Intensity – 4 minutes
High Intensity – 30 seconds
Low Intensity – 4 minutes
High Intensity – 30 seconds
This takes your 20 minute cardio session and bumps it to 22.5 minutes. You can use this same strategy to any form of cardio, from skipping rope to running and sprinting.
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