types of cardio:
- High-Intensity Interval Training (HIIT)
- Steady State (SS)
- Intervals (which is a mix of HIIT and SS)
There are also three types of bodies:
Endomorphs are adept at storing fuel, with muscle and fat concentrated in the lower body. They have trouble losing weight and seem to gain weight easily. They are typically short, fat, and curvy. The endomorph is the hardest body type to manage the weight and overall fitness. If you belong to this body type, you should focus on developing your shoulders and stripping away excess fat from your lower body.
Ectomorphs are good at processing carbohydrates into energy to burn off fat easily. They seem to eat whatever they want and never gain any weight. They are typically taller, longer-limbed and thinner individuals. It may be a bright side for girls who are always dreaming of being models, but it’s a bad point for those who want to tone up and build muscles.
Bravo! You have a perfect body type that a lot of people dreaming about. You can easily add new muscles and don’t store much fat. Mesomorphs are usually average in height with a sport athletic frame. All you need is to make the most of your body type by following a progressive plan to make you stronger and more athletic without getting too bulky.
WHAT TYPE OF CARDIO SHOULD YOU DO?
- If you are an endomorph with a lot of fat, then Steady State Cardio is a great choice to start. You will get all the benefits of cardio like improving your heart health and losing fat. Get your heart rate up enough to break a sweat for 25-30 minutes at least three times a week. Use the elliptical if you need to put less pressure on your joints. This workout does not have to be painful and stressful.
- Interval Training is excellent for both mesomorphs and endomorphs who just begin their weight loss journey. Interval training is considered as a bridge between steady state and HIIT. Pick your favorite workout plan and then mix up the intensity as you go. Start at an easy level and then go hard for 1-2 minutes.
- Lastly, HIIT is a great option for an endomorph or ectomorph as it targets the smaller amounts of body fat by boosting your metabolism.
This article will focus on the Interval Training Program for those who want to push their weight loss plan in half the time.
INTERVAL TRAINING WORKOUT GUIDELINES
Before completing these interval training workouts, be sure to do a 5-10 minute warm-up. Your warm-up should consist of some dynamic stretching and light movements. Keeping the muscles warm before working out will prevent acute injuries such as hamstring strains and will stave off overuse injuries by allowing the body to prepare steadily and safely. Do warm-up moves in fast, explosive sets to spike your heart rate and calorie burn.
STATIONARY BIKE TABATA WORKOUT
In the below workout, the 20 seconds of work followed by 10 seconds of rest for a total of 8 cycles should be done at 80-100 percent effort, so between an RPE of 8 and 10.
- Using a stationary bike, warm up for 5-10 minutes. Make sure to have adequate resistance on your bike before you start sprinting so your legs don’t spin out of control.
- After your warm-up, sprint hard for 20s and bike very slowly for 10s.
- Repeat for a total of 8 rounds (4 minutes total). Finish with a 5-10min cool down at an easy tempo.
In the busy lifestyle that we all lead, anything that can get us results in less time is great. When you combine sprint and lunge together, your workout time is much shorter and more effective.
- Complete 15 dumbbell walking lunges on each leg (30 lunges total) followed immediately by a 30s hill sprint on a treadmill.
- Recover for 30-90s and repeat.
- Complete 3-5x.
COUNTDOWN JUMP ROPE
This workout works by choosing a specific amount of time – 2 minutes – then dropping the amount of exercising required by 30 seconds on subsequent sets. The amount of time given for rest matches the amount of time spent exercising, so it’s a 1:1 work-to-rest ratio.
- For 2 minutes, complete as many jump rope revolutions as you can
- Rest 2 minutes
- For 1.5 minutes, complete as many jump rope revolutions as you can
- Rest For 1.5 minutes
- For 1 minute, complete as many jump rope revolutions as you can
- Rest for 1 minute
- For 30 seconds, complete as many jump rope revolutions as you can
- Rest for 3 minutes, then repeat 1-2x
Swimming is a total body workout and a great respite from the daily damage running and jumping can do to your body. Swimming can make over your muscles, transform you into a cardio goddess, and even turn back the aging clock. While many swimmers will do 60 laps at a snail’s pace, you can opt for cranking up the intensity to get a much better workout in much less time. For a bit more fun, get a partner to do this workout with you. So, let’s take a big breath, and dive in!
- Warm up by swimming 8-10 laps
- Swim 2 laps as fast as you can at top speed
- The second you are done, your friend then completes 2 laps as fast as he / she can
- Alternate for a total of 10 rounds (20 laps)
- This workout shouldn’t take much more than 10 minutes.