Do you hate cardio? Yeah, me too. But it does the body good. In addition to the heart-healthy benefits of aerobic activity, cardio improves endurance and burns fat. You don't have to complain through hours of running to reap the rewards. Twenty to thirty minutes combined with a proper weight training is all you need to be in the best shape of your life.
Here are a few cardio options to get you started:
Option 1: High-Intensity Interval Training (HIIT)
This should take about 30 minutes to complete.
1. 30-second squat hold, 10-second sprint, 20-second jog, 10-second sprint, 1 minute walking (repeat three times without rest)
2. 20 walking lunges, 20-second jog, 20-second walk, 20-second jog (repeat three times)
3. 30 squat bounces, 15-second walk, 15-second sprint (repeat four times)
4. 1-minute jog, 15-second sprint, 30-second walk (repeat four times)
Option 2: Stairmaster
Increase speed every five to 10 minutes. To vary the workout, walk three minutes front, three minutes left, three minutes backward (make sure to hold on to a handrail, but don’t grab like you’re holding on for dear life), and three minutes right. Repeat until you reach 30 minutes.
Option 3: Treadmill 3-9 Sprint Routine
Walk on an 9-percent incline for one minute at a speed of three. Then, switch to an 3-percent incline at a speed of nine for 30-60 seconds. Repeat until you reach 20-30 minutes.