Are you looking to take your fitness routine to the next level? Maybe you've heard about high intensity cardio, but you're not quite sure what it is or where to start. In this beginner's guide, we'll break down what high intensity cardio is, why it's beneficial, and how you can incorporate it into your workouts.
What is High Intensity Cardio?
High intensity cardio, also known as high-intensity interval training (HIIT), is a type of exercise that involves short bursts of intense activity followed by a period of rest or lower intensity exercise. This type of workout is designed to increase your heart rate and challenge your cardiovascular system, leading to improved endurance and overall fitness.
During high intensity cardio, you'll typically perform exercises like sprints, burpees, or jumping jacks for a set amount of time, followed by a brief rest period. This cycle is repeated for several rounds, with the goal of pushing your body to its limits and achieving the maximum benefits of the workout.
Why is High Intensity Cardio Beneficial?
There are a number of benefits to incorporating high intensity cardio into your fitness routine. First and foremost, it's an efficient way to improve your cardiovascular health and burn calories. Studies have shown that HIIT workouts can help you burn more fat than traditional cardio exercises, and can also lead to improved insulin sensitivity and lower blood pressure.
Additionally, high intensity cardio is a great way to break through plateaus and challenge your body in new ways. By pushing yourself to your limits during these workouts, you'll see improvements in your overall fitness level, including increased endurance, strength, and power.
How Do You Incorporate High Intensity Cardio into Your Workouts?
If you're new to high intensity cardio, it's important to start slow and build up gradually. Begin by incorporating one or two HIIT workouts into your weekly routine, and gradually increase the intensity and duration over time.
When designing your HIIT workouts, focus on exercises that target multiple muscle groups and use large movements, such as squats, lunges, and push-ups. This will help you get the most out of your workout and maximize your calorie burn.
Sample High Intensity Cardio Workout
Here's a sample high intensity cardio workout you can try:
- Warm-up: 5 minutes of light jogging or jumping jacks
- Round 1: 30 seconds of burpees, followed by 30 seconds of rest
- Round 2: 30 seconds of jumping jacks, followed by 30 seconds of rest
- Round 3: 30 seconds of mountain climbers, followed by 30 seconds of rest
- Round 4: 30 seconds of squat jumps, followed by 30 seconds of rest
- Cool-down: 5 minutes of light jogging or walking
Repeat this cycle for 3-4 rounds, depending on your fitness level.
FAQs About High Intensity Cardio
Q: Is high intensity cardio suitable for beginners?
A: Yes, but it's important to start slow and build up gradually. Begin with shorter workouts and lower intensity exercises, and gradually increase the duration and difficulty over time.
Q: How often should I do high intensity cardio workouts?
A: It's generally recommended to do 1-2 HIIT workouts per week, in addition to other forms of exercise.
Q: What are the best exercises for high intensity cardio?
A: Exercises that target multiple muscle groups and use large movements, such as burpees, jumping jacks, and mountain climbers, are great for high intensity cardio workouts.
Q: Can high intensity cardio help me lose weight?
A: Yes, HIIT workouts are an effective way to burn calories and lose weight, especially when combined with a healthy diet.
Conclusion
High intensity cardio is a challenging but rewarding way to improve your cardiovascular health and overall fitness level. By gradually incorporating HIIT workouts into your routine, you can reap the benefits of this efficient and effective form of exercise.
