AverageJoeFit: Day 12-Interval Training/Burn Calories While You Sit on Your Ass

Happy Thanksgiving

Day 12

Nov 23

Interval Training/Cardio

Morning-Basketball 1hr 15mins

Evening-Interval Cardio 30 sec each 8 Rounds

(Wacky Jacks, Burpees, Mt. Climber, Rest)

Interval Training is by far the best way to lose fat, get toned, and get in shape. It has been refered to as High Intensity Interval Training (HIIT), but i will refer to it as interval training. It is far superior to the regular treadmill, stationary bike, or elipical training.

Interval training is a short burst of output at about 85-90% of your max, followed by a rest period. My normal routine consists of 90 seconds of work followed by 30 seconds rest. Several other programs recommend 2 mins work/1 min rest or 3 mins work/1 min rest. There are a ton of different opinions on the duration of interval training, but you can play with your workouts and see what is best for you. My workouts, however, mainly consists of 90 sec work/30 sec rest.

Benefits of interval training are numerous.

Less workout time-Interval training workouts normally take anywhere from 5 mins to 20 mins depending on your fitness goals. The reason interval cardio is effective is because it gets your heart rate way up and keeps it at that level for the entirety of the workout. The result-you burn more calories in 15 mins of interval training than you would with an hour of regular cardio.
Burns calories even after your done working out-As soon as you step off a treadmill after running for 45 mins your body stops burning calories. Regular cardio only burns calories while your actually working out. This is not true for interval training. Studies have shown that you continue to burn calories for several hours after you have finished with interval training. This means after 15 mins of interval training your body will be continuing to burn calories for hours compared to somebody who runs on a treadmill for 45 mins and only burns calories while working out. If done properly a person using interval training for 15 mins can burn twice the calories of somebody using traditional cardio for 45 mins. That's twice the calories in a third of the time.
Raises your metabolism-If done over an extended period of time (3 weeks), interval training has shown to increase your metabolism. This means your body will continuously burn more calories throughout the day. Very big benefit for someone trying to lose weight.
Can be done at home- No need for a treadmill, bike, or elliptical. Interval workouts can be done in the comfort of your own home whenever you have free time.

I will incorporate regular cardio into my workouts every now and then to shock the body/keep it confused, but my main cardio source is interval training. It is far superior and only takes about 15 mins or less.

Some sample workouts-all 90 secs work(30 sec each exercise) followed by 30 sec rest.

Just choose 3 exercises and do them for 30 secs apiece

Running in Place, Butt Kicks, Burpees, Mt. Climber, Wacky Jacks, Line Hops, Jumping Jacks, Wall Touches, Lateral Shuffle, Skiing,

I'm a big fan of the burpee because i think it burns the most calories and engages more muscle groups than anything other exercise. Good luck with your workouts and i hope this helps.