We all like to get more done in less time, right? We shop from our computers to forgo waiting in lines at department stores and microwave our foods to cut down on cooking time. Some of us even take multitasking to new levels by checking our email while watching television and sipping our morning coffee. And it makes sense. After all, what do we all want more of when it comes down to it? Time. Although spending time working out is a great way to beat stress and get healthy, most of us are usually trying to squeeze in workouts during our already hectic schedules. And when you are able to get to the gym or find that 30 minutes for cardio, don't you want to make the most of every minute?|
No matter what type of cardio you do, you can burn more calories in the same amount of time with just a few modifications to your current workout.
10 Ways to Crank Up Your Cardio
1. Do cardio first. Over the years, many clients have asked me, "Should I do weights or cardio first?" If you want to up your calorie burn (and who doesn't?), research shows that you should do cardio first. Published in the Journal of Strength and Conditioning Research, one study examined how many calories exercisers burned doing one of four workout combinations: running only, strength training only, running followed by strength training, and strength training followed by running. Researchers found that while all exercisers experienced a strong "after burn" (a higher rate of calories burned when at rest after exercise) for the two hours after working out, the strength training and run/strength training groups had the highest exercise after burn of all. So what does this mean? Although it's just one study, the takeaway is that we might burn more calories after working out if we do our cardio first.
2. Try plyometrics. If you consider yourself an intermediate or advanced exerciser and are looking for ways to burn more calories, plyometrics are the way to go. These high-intensity, explosive exercises such as jumping and hopping, get your heart rate up quickly, which equals a higher rate of calories burned. Additionally, these athletic movements really target your fast-twitch muscles, coordination and agility, so you're training your body in an entirely new and challenging way. And challenging workouts almost always equal results—and more calories burned. Because using proper form is essential when doing these advanced high-impact moves, consider learning the ropes first!