If you are like me and hate cardio but want to burn fat then keep reading because these moves are for you!
The best type of cardio for maximum fat burning is Plyometrics. Plyometrics or plyos for short and often known as the jumping exercises. These are moves where you are exerting maximum speed or power for short intervals. Plyos are great because you don’t need a machine to do them so essentially you can do them anywhere. This is a good tool to use to burn fat and maintain muscle.
These are moves like: squat jumps, jumping lunges, burpees with or without a push-up, lateral side hops (hop side to side reaching to the ground near your foot with the opposite hand), jump jack squats (jump spreading legs wide like a jumping jack and into a squat, then jump up bringing your legs back to center), foot ball run drops, foot ball shuffles side to side, knee tuck jumps (small hop then high jump bringing knees to chest), skaters (jumping curtsy lunges touching foot with opposite hand), side to side hops on a step bench or a Bosu ball, in and out hops on a step bench or a Bosu ball (jump on feet together then jump off feet on either side, squat after each jump), squat to lunge hops or booty blasters I like too call them (lunge then jump into a squat then jump back into a lunge with other leg) and High knees.
A great way to come up with a good work out that is different each time, is to write each move onto a piece of paper and place them into a jar, hat or bag. Then select ten moves out of the hat. Do each move for 30-60 seconds or 10-20 reps with 30-60 second rest in between to recover. You should be allowing your body enough time to recover and allow your breathing to return to a normal pace. If this means taking longer to recover then do so. As you continue to do these type of workouts you an decrease the amount of time you take to recover. Repeat the whole thing 3-4 times through. You can download an app on your phone to time your intervals so you don’t have to watch a stop watch or clock.
Plyometrics are categorized as anaerobic exercises. There are two types of exercises aerobics and anaerobic. Aerobic focuses more on endurance and long training while anaerobic focuses on high intensity at short bursts like interval training, weight training or HIIT cardio. Plyos can be used to spike up your heart rate to get that HIIT cardio in and train your muscles. These type of workouts don’t allow your body to adapt to the exercise. For example if you were running on a treadmill for 30 minuites at the same speed and intensity your body will eventually adapt or get used to it. With plyometric type workouts you are constantly tricking your body, not allowing it to adapt or plateau.
If you have access to a gym you can do cardio on the machines in intervals. 30 seconds high intensity 30 seconds low intensity. On the treadmill you can do sprints by adjusting the speed and incline. Stationary bike- switch between low intensity sitting at a moderate speed and high intensity at a fast speed standing up. The Arc trainer is one of my favourite cardio machines because it can get very hard and burns the booty. For intervals on the Arc trainer switch between a moderate pace at standing and a fast pace sitting back into a slight squat. This is super hard and will burn. This can also be done on a step machine (not a stair master, my fav stair master workout soon to come). Lastly, you can do interval cardio with a jump rope again 30 seconds on at max speed and 30 seconds off to recover.
All exercises mentioned are basically High Intensity Interval Training or HIIT for short. The best part about this style of cardio is its fast, its constantly changing so you don’t get board and it revs up your metabolism allowing you to continue burning calories after your workout has ended. I like to add HIIT workouts into my fitness routine to get my cardio in and burn fat.
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