Optimizing Cardio with HIIT

By July 4, 2018workout

Optimizing Cardio with HIIT

A common question, “Is long, drawn out cardio 100% necessary for me to trim up some of my body fat?” The simple answer: not at all. If you’re a stairmaster hater or can’t stand the idea of going for a run, you’re normal.

First off, it is important to define exactly what cardio is. Different people have different ideas of what exactly cardio consists of, especially when it comes to working out.


+   Just your body (and water of course!)
+    A workout mat is definitely optional for hard surfaces.
+    Try strapping on a waist trimmer and boost your sweat game (also optional!)

Interval periods usually range from about 30-90 seconds allowing you to get a complete workout in, in under 20 minute


So Let’s First Start by Explaining There Are 2 Types of Cardio

  • One form is the long and slow paced cardio which is basically anything you can do for a sustained period of time, in efforts to raise your heart rate. Often this is what you see the same people doing in the gym on the cardio machine, browsing a mag or scrolling through emails. Think walking, jogging, and biking at a low intensity. By this definition, I would say you really don’t need much of this, and doing things you enjoy like zumba, walking, or hiking is great! Essentially, it’s movement that gets the job done — and the more movement the better, but if you are doing it for the purpose of weight loss, there are WAY better and more efficient ways.
  • The second type of cardio is called HIIT (high intensity interval training). HIIT incorporates sprint-like intervals with bursts of short resting periods. The level of effort put into each brief, high-intensity interval period should be so great that you’ll really need that resting moment. Interval periods usually range from about 30-90 seconds allowing you to get a complete workout in, in under 20 minutes. To learn more about HIIT training head on over to Daily Burn and skim over their beginner guide to high intensity interval workouts. 

Bottom Line //  If getting lean, toned and losing fat is your fitness objective, forget the long slow cardio and push your comfort zone.

If you are an endurance athlete, your level of training may be much different, OR if you genuinely enjoy long, steady runs, absolutely go for it – but at least know the bottom line so you aren’t frustrated by putting in lots of time on the stairmaster without seeing results!

Here is one of my favorite cardio challenges – this is an incredible HIIT exercise – and in less than 20 minutes you will have conquered one BIG burn workout (and you’ll continue to burn after the workout is over!)

So get ready, this is the 100 Burpee Challenge

Check out this article from Lifting Revolution for detailed gifs displaying each burpee form.

Essentially it’s 10 rounds of 10 Burpees. Let’s nail this.

100 Burpee Challenge

Duration  20 min    |    Type  interval, HIIT

We’re going to cycle through five types of burpees (10 reps of each)
  • Regular burpees
  • Burpee stars
  • Wide-leg burpees
  • Lizard burpees
  • Mountain climb burpees

You did it! Don’t you feel energized and ready to take on the day? I know I sure do. Which move made you feel the most powerful? Remember that feeling as you take on any challenges throughout your day today!

Want to take your body to the next level? I challenge you to the 7 Day Workout Body Reset PLAN!

Set your energy and metabolism on fire while losing those extra pounds in only 7 days!

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