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Get Your Cardio Done In Just 10 Mins (Or Less!)

A Quick & Easy HIIT Workout

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If you’re one of the many people who don’t enjoy doing cardio, then there is nothing worse than spending hours per week doing the same thing over and over again to burn enough calories to help with your weight loss goals. Well what if we told you that you could be done with your cardio in 10 mins or less? Yes, we are going to tell you how to right now!

Cardio for weight loss does not need to be done over a long period of time. As long as your body is working hard enough it can burn body fat in much shorter periods of time, which is great news to all those people who either have limited time in which to train or those who just truly hate any form of cardio.

We’re not going to lie or sugar coat it. If you don’t enjoy doing cardio then this will not be enjoyable for you but it is definitely 100% effective and will be much more enjoyable for you than doing 45 mins or more of any other form of cardio. Time that can be better spent doing things that you do enjoy!

Any of these 3 methods can be used for your chosen HIIT workout.

TREADMILL SPRINTS

For the treadmill sprints, start the treadmill and walk slowly, at around 6 mph for 2-3 minutes to warm up your muscles and increase your heart rate. Increase the treadmill speed to 10 mph and the incline to 10% while standing on the sides of the treadmill. As soon as it's up to speed, sprint with 100% effort for 30 seconds. At the end of the 30 seconds, jump back on the side of the belt and rest for 20 seconds. Do this 10 times and you’re done. As you get better at this your goal should be to sprint for up to 60 seconds with a max of 15-20 seconds rest. You can also increase the speed of the treadmill as well as the incline.

OUTDOOR SPRINTS

Similar to the treadmill sprints but with some differences. Jog around for 2-3 minutes to warm up your muscles and increase your heart rate. Find a stretch of road or grass that is 60-100m in length that you can run flat out without any interruptions and in complete safety. When you’re ready, sprint the distance with 100% effort. When you get to the end take up to 30 seconds rest. You will do this a total of 10 times will simply turn around and sprint back in the opposite direction each time. To make this more difficult you can reduce your rest period to as low as 10 seconds. To begin with, you might only start with 60m sprints at 100% effort but as you work up to 100m this will remain a challenging HIIT workout.


ROWING SPRINTS

On a rowing machine, row gently for 2-3 minutes to warm up your muscles and increase your heart rate. When you’re ready, you’re going to row with 100% effort for 30 seconds. After that you get 15 seconds rest. You’ll do this 10 times and that will be it. To progress this, you’ll increase your rowing time up to 1 minute with 10 seconds rest. This may seem like a quick HIIT workout, but time goes ever so slowly when you’re doing something gruelling. It might be taxing work, but it’s a very effective workout that will benefit you greatly.

Give these 3 exercises a go the next time you’re planning your cardio workouts and looking for something quick, challenging and highly effective.

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