Did you know that you can get a complete cardio workout in a matter of minutes? According to experts, your workout session does not have to be long to be effective. You can exercise for 8 to 20 minutes and get a great sculpted body. The secret to getting an amazingly effective fast cardio workout is to do high-intensity, supercharged interval training.
On that note, this post talks about the three effective fast cardio workouts that can give you a fit body! Would you like to check them out? Read on!
3 Super-Awesome Fast Cardio Workouts:
Here is a look at 3 fantastic fast cardio workouts that you should definitely add to your schedule:
1. Quick Energy Booster:
This is a great workout that will give you immense strength and energy. According to research, by doing 4 sprints of 30 seconds each on a stationary bike three days a week, you can double your fitness capacity, i.e. the strength of your heart, arteries and lungs.
With this workout, you will feel more energetic, firmer and stronger in two weeks. Based on research, you can get faster results with the 8-minute workout. You get the same results the 2-minute vigorous workout offers, but in shorter sessions of 15 seconds each. This will definitely give you the fast results you desire.
Activity By Minutes:0:00 – Warm up by doing a moderately-paced walk.
2:00 – Sprint as fast as you can.
2:15 – Do a slow-paced walk.
2: 45 – Sprint again.
3:00 – Walk at a slow pace again.
3:30 – Alternate sprints of 15 seconds and walking intervals of 30 seconds 6 more times.
8:00 – Finish your workout.
2. Quick Calorie Burner:
Another fast cardio workout that works wonders is the one that helps you burn calories in just 12 minutes. Any cardio machine, such as a stationary bike, an elliptical or a treadmill can be used. The sessions and intervals are slightly longer than the 8-minute workout mentioned above. You will need to exercise for a total of 12 minutes with intervals of 20 to 40 seconds. This way, you give your equipment you use the time to adjust to the different levels of intensity.
Activity By Minutes:
0:00 – Warm up with a moderately-paced workout on your cardio machine.
2:00 – Slowly increase the speed, resistance or incline, pushing yourself as hard as you can.
2:20 – Decrease the speed so that you are going at a pace that is comfortable.
3:00 – Increase the speed again.
3:20 – Slow down your pace and take it easy.
4: 00 – Alternate intervals of revving it up for 20 seconds and slowing down for 40 seconds 7 more times.
11:00 – Cool down by going at a slow pace.
12:00 – Finish your workout.
3. Quick Fat Blaster:
This is a high-energy cardio workout plan that will help in reshaping your body in a short amount of time. This workout is simple, and you can do it anywhere. The sessions take 12 to 18 seconds, which means that they are slightly longer. You can make changes in between moves and still hit your high point of your effort level to burn as much fat as possible. You can march in place to recover in between bouts. As your level increases, make it more challenging by interchanging walking and sprints.Activity By Minutes:
0:00 – Warm up by marching in place or walking.
2:00 – Start jumping jacks.
2:12 – March where you are standing.
2:30 – Do a speed skater.
2:42 – March in place again.
3:00 – Do the high knees exercise.
3:12 – Stationary march again.
3:30 – Do a twist exercise.
3:42 – Do another stationary march.
4:00 – Repeat the intervals mentioned above 7 more times in the given order.
18:00 – Cool down by marching or walking.
20:00 – Finish your workout.As you can see, fast cardio workouts are not difficult, although they are more intense than regular ones. You will definitely be pleased to see visible results in a matter of a few weeks. If you are not sure about how to do jumping jacks, the speed skater, high knee or twist exercises, here is a brief description of each:
Jumping Jacks:
This is the exercise that is done in PE classes. It is easy, but you do need to go as fast as you can for getting the desired results.
Speed Skater:
Stand with your feet together and your arms by your sides. Now, jump to the right with your right foot leading. Follow with your left leg so that it crosses your right leg when you land. Reach your left arm across your body simultaneously, like you are trying to touch the ground. Next, repeat to the left. Make sure that you are jumping from side to side as quickly as you can.
High Knees:
Run as fast as possible in one place and make sure that you lift your knees in front of you as high as you can. Keep your arms swinging at both the sides while you are running.
Twist:
For this, stand with your feet apart by a few inches. Hop and rotate your knees to the right while your arms go to the left. Always make sure that you land with your knees bent. Repeat the movements and twist in the opposite direction.
By working out with vigorous activity in short bouts, you can cut the amount of time you spend working out by half or more and lose weight more quickly. Intervals can increase the number of calories you burn during and after your workout. They may also increase the level of adrenaline, which is a hormone in your body that helps in burning fat in the belly. If you are looking for a workout that gives you quick results, you should definitely opt for a fast cardio workout. You will lose weight successfully, stay fit, and also develop a well-sculpted body without dieting.
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