Ten Minute Fat Burning Cardio Workout
It’s sometimes hard to find time to exercise, but it isn’t difficult to squeeze a few minutes of activity into even the busiest schedule. Working out for just 10 minutes is doable for most people. To be effective though, you will need to exercise at a vigorous pace to make the most of every minute. A10-minute, fat-burning cardio workout that utilizes high-intensity interval training, or HIIT, will jumpstart your body’s fat-burning process.
Basics of HIIT
While a 10-minute cardio workout doesn’t seem like much, HIIT promotes fat loss in a short period of time. It involves alternating short low-to-moderate intense intervals done at about 30 to 50 percent of your maximum effort; vigorous intervals are performed at 70 to 90 percent of your max effort. This 10-minute workout is flexible in that you can use any cardio exercise you desire, including treadmill exercise, elliptical training, cycling, jogging or running in-place. A benefit of HIIT is that it promotes excess-post exercise oxygen consumption, or EPOC, which means your body will continue to burn calories hours after the workout is completed.
Before and After
Due to the vigorous nature of this workout, it’s important to properly warm up and cool down. Spend about two or three minutes doing some light cardio before starting the workout, followed by some light stretching. Cool down after the workout for an additional two or three minutes, then do a final stretch. It’s important to gradually bring your heart rate down following the workout by properly cooling down. Failing to do so could lead to lightheadedness or even fainting.
Start the workout with a 25-second fast interval done at near maximum speed followed by a 35-second rest period performed at moderate pace. Repeat this fast-and-slow interval pattern a total of 10 times, which completes your 10-minute workout. Adjust the intensity of the workout to suit your current fitness level, but make sure to challenge yourself for maximum fat-burning results. If you feel faint or completely out of breath during the workout, it’s a sign you may need to lower your intensity level a bit. If the workout seems easy, increase your intensity level.
Use any of a number of free interval training apps to easily keep track of your intervals, or you can simply use a stopwatch. Drink plenty of water before, during and after your workout since you’ll be sweating quite a bit. Vary your workouts every week to prevent boredom, such as trying jogging instead of cycling. Push yourself to make the most of your 10-minute workout, but at the same time be safe and wary of signs you’re overdoing it. Check with your doctor before starting this workout if you’re a beginner or have any existing cardiovascular or obesity-related diseases.
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