Interested in learning some cardio training exercises that will actually provide you with the results you desire? Then you came to the right place. No more boring cardio routines or get-skinny schemes. The only thing you're going to need is hard work and DEDICATION. Don't be afraid to push yourself past your limits because that's what it takes to see legitimate cardio training results. Alright enough of this boring speech. Let's get started.
Traditional Sprints
Sprints are a great place to start for any person just starting out with high-intensity cardio training. This is because sprints can help you build up a solid foundation for more challenging exercises in the future.
If you accept the sprinting challenge, you will see significant increases in lean muscle in the quads, glutes, hamstrings, and core. And what's the best part? Fat will literally melt of your body. All you need to do is examine a professional sprinter to understand the power of using sprints within your cardio training routine.
Make sure that you never exceed 60 yards for any sprint because this will reduce the intensity level, your running form, and could force your body into an aerobic state. Aerobic training is great if you're trying to lose fat AND muscle. The goal of high-intensity cardio is to build lean muscle AND burn fat. Muscle is your ultimate defense against future gains.
Here is sample traditional sprint routine:
- 60 yards sprints: x4 with 90 seconds of rest
- 40 yards sprints: x4 with 60 seconds of rest
- 20 yards sprints: x2 with 30 seconds of rest
Interval Sprints
Once the traditional sprint becomes easier, you can start using interval training. Interval sprints train both the anaerobic and aerobic energy systems in combination. This creates a lethal fat burning combination. Some people refer to this training as high-intensity interval training or "HIIT". Either way, it's a highly effective way to burn fat.
The most popular variation is to perform intervals on a track. Start by jogging or walking the straight side of the track. Once you reach the curve, sprint at 100 percent intensity around the curve. Continue this interval motion for about 4-6 laps. To increase the difficulty level, you increase the pace or the amount of laps you complete.
Once interval sprints get easier, you can start using hill sprints. Hill sprints are the most challenging sprints variation, but will accelerate your fat loss results.
Plyometrics
Plyos are one of the best cardio training techniques for decreasing fat, building lean muscle, strengthening fast twitch muscle fibers, and improving athleticism. These exercises are explosive and require a high level of anaerobic endurance. Some of the most popular plyometric exercises include side-to-side box jumps, platform jumps, depth jumps, frog leaps, and weighted explosions.
Agility Training
Agility's are very underused cardio training method, but are very effective for decreasing fat levels and increasing athleticism. These exercises are designed to improve non-linear quickness, but are also very high-intensity making them excellent for cardiovascular training.
Some of the most effective agility training techniques include ladder drills, hurdles, and cone drills.
Bodyweight Exercises
If you didn't know, bodyweight exercises are a great way to not only build strength, but also improve your cardiovascular endurance. To reap the full benefits of bodyweight exercises, simply combine about 4-6 different exercises into a circuit. Perform each exercise consecutively, take about a 90 second rest, and repeat the circuit all the way through again.
These circuits are very challenging, but are a great technique for cardio training.
I hope this article gave you a preview into what cardio training exercises you can use to actually see some legitimate results. All it's going to take is motivation, dedication, and a lot of hard work. Do you have what it takes?
I hope these cardio training exercises were helpful, and be sure to visit the Cardio Training Freak for more quality information.
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