Want more bang for your exercise buck? Interval cardio training is an awesome addition to any strength-training routine because it burns a ton of calories, works the cardiovascular system, and builds muscle all at the same time. It's all about doing short amounts of cardio with an intense amount of effort. Do these cardio sessions in between your weight-training exercises if you really want to maximize your workout. Here are two of my favorite interval cardio moves to get you started:
Mountain Climbers
Start in a plank position with your feet hip-width apart. Bend your right knee and with a springing movement, bring your right thigh under the right side of your torso. Quickly spring back out to the starting position while jumping your left knee in toward your torso. Keep your pace as fast as possible while doing mountain climbers. Besides being a cardiovascular exercise, this move trains the chest, shoulders, lower abs, and transverse abs.
Squat Thrusts
Start in a plank position with your feet hip-width apart. Bend your knees and jump both feet forward simultaneously to your hands so that you're in a crouch position. Quickly extend your legs and jump both feet back behind you into the starting position, and repeat. Make sure to keep your abs tight and don't let your lower back sag or drop.
Remember, "interval" is the key word here. These exercises are demanding, so warm up before doing them. These are meant for 30-second to five-minute bursts, not half-hour sessions.
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The In's and Out's of Interval Cardio
Mixing interval cardio moves with weight training keeps your heart rate at a higher level throughout a workout. Why is maintaining an elevated heart rate important? Because it means you'll burn more calories. If you're just starting out, add in a 15-second interval cardio move after every three weight exercises. As you your fitness level increases, you can make your interval cardio sessions longer or add more of them to your workout.
