The Best Cardio In A Shorter Amount Of Time

Photo from Nike.com

Several people been asking me what I’ve done to achieve my weight loss, so I will occasionally offer tips that have worked for me.   I am NOT sponsored by any products or programs, but will honestly share what has worked for me.

So let’s address the topic of cardio.  There are many different cardio programs out there, and a few worked perfectly for me.  One of my favorites is the Body For Life Cardio program – because it takes only 20-25 minutes, is a very hard workout, but burns lots of calories and gets your heart rate up in such a way that will last longer-and you end up burning MORE calories the rest of the day.  Here’s the plan:

Intensity Level 1 is a very leisurely walk, and Intensity Level 10 is your fastest / hardest pace.

1. Warm up the first 2 minutes at Intensity Level 5  (for many, a light-paced jog)
2. Minutes 2-5 move from Intensity Level 5 to 9 each minute (2nd-3rd minute at 6, 3rd-4th minute at 7, etc until 5th-6th minute at level 9)
3. Repeat the above until you reach Intensity Level 9 after the 14th minute
4. Minutes 14-18 work your way from Intensity Level 6-Level9 again as previous cycles, but on the18th-19th minute, hit your MAXIMUM peak at an Intensity Level 10 and maintain it there for one minute.
5. Minute 20 cool down to Intensity Level 5 for one minute.

Sounds complicated at first, but REALLY it’s not.  Just read carefully, look at the chart, and you can easily memorize the plan in a few minutes.  This type of workout is appropriate for people at ALL levels, because the intensity level is relative to each person.  A very unfit person who can barely run more than a few minutes may find a very slow jog  or brisk walk to be an intensity level 5, whereas a regular runner’s level 5 may be to run at a speed of 5-6mph. 

Once again, this is a GREAT option for those days when you are running short on time.   You can add extra intervals to make it into a 25 minute workout, or even 30, but you can get results with just 20 minutes!  You can use this workout every other day, every day, or as a ‘backup’ option if you miss your normal cardio routines.  Also, it is best to do it in the mornings on an empty stomach, and you can read why here.