Want to maximize your calorie burn in your cardio workout? Isn’t your goal to do as little cardio as possible and still get your results? Given that the more cardio you do, the more you have to do, then don’t you want to efficiently burn the most calories possible in a specific period of time? Besides, who has time time spend hours on the stair climber or treadmill? So how do we change from the steady state cardio we’ve been doing to a cardio workout that will give you the variety and challenge you need to keep you motivated?
Try changing your tempo to increase the calories you’re burning. Here’s four cardio workouts for you to try using different tempos that will help you burn maximum calories! You can apply these workouts to any of the cardio equipment you’re using. Have fun!
| Workout #1 | |
| Warm Up for 3-5 minutes. Starting at a relatively easy level – alternate 1 minute high intensity (120 rpm’s+ if possible or as hard as you can go) with 30 seconds recovery (around 90-100 rpms). If on the stairclimber you will alternate between a challenging level and an easier level (for example level 12 and level 7). Keep repeating for 20 minutes. Cool down for 2 minutes. | |
| Workout #2 | |
| Warm Up for 3-5 minutes. Starting at a relatively easy level – alternate 30 seconds high intensity (120 rpm’s+ if possible or as hard as you can go) / 10 seconds recovery (around 90-100 rpms). If on the stairclimber you will alternate between a challenging level and an easier level (for example level 12 and level 7). Keep repeating for 20 minutes. Cool down for 2 minutes. | |
| Workout #3 | |
| Warm up 3-5 minutes | |
| Level 5 – 1 minute | |
| level 6 – 1 minute | |
| level 7 – 1 minute | |
| level 8 – 1 minute | |
| repeat this cycle until your time is up | |
| For an even greater challenge, increase the level you start at with each rotation. | |
| Cool down 2 minutes | |
| For another variation – keep the level the same and increase the rpms as you go through the ladder intervals 90 rpms, 95 rpms, 100 rpms, 110 rpms | |
| Workout #4 | |
| Warm Up 3-5 minutes | |
| High intensity 15 seconds/ recovery 45 seconds – 4 sets | |
| High intensity 30 seconds/ recovery 30 seconds – 4 sets | |
| High intensity 1 minute/ recovery 30 seconds – 2 sets | |
| High intensity 2 minutes/ recovery 1 minute – 2 sets | |
| Cool Down 2 minutes |
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