Quick Cardio Exercises

Cardiovascular exercise is important for weight management and to keep a strong heart and lungs. But not everyone has time to do 30 minutes or more every day of walking on the treadmill or pedaling on the stationary bike. A quick combination of alternating sprints and slow intensity periods in a Tabata interval workout is the quickest way to get a cardio workout.

  1. Tabata Interval Cardio Workout

    • The original Tabata protocol calls for 20 seconds of sprinting and 10 seconds of slow movement for eight rounds. This is preceded by a five-minute warm up just to break a sweat and a two minute cool down to slowly lower your heart rate. This can be done on a stationary bike, treadmill, elliptical trainer or any piece of cardio equipment.
      Studies have shown that a Tabata workout can increase your metabolism for up to 31 hours post-workout.

    Other Interval Training

    • The Tabata protocol is not the only way to do interval training. You can do intervals by exercising on a 1 to 10 scale, 1 being sitting on a couch and 10 being sprinting all-out uphill. Do one minute of cardio such as biking at a 6, followed by a level 2 for 90 seconds, jump up to an 8 for one minute, and then go back down to a 2 again for 90 seconds. Repeat four times for a total of 20 minutes.

      Be sure to warm up and cool down for three to five minutes before and after the workout. You can do this workout on any piece of cardio equipment. You could even alternate with jogging in place and doing jumping jacks, mountain climbers or jumping rope to reach the higher intensities. This takes longer than a Tabata workout but is less intense, though still more effective than a 30- to 45-minute moderate intensity cardio workout at a steady pace that you may be used to.

    Frequency and Heart Rate

    • Four minutes of cardio interval training three days a week can help you burn fat and maintain a healthy weight. You may wish to start with only six rounds instead of the eight recommended in the Tabata protocal. Be aware of your heart rate. Wear a heart rate monitor watch, take your pulse for 15 seconds and multiply by four, or use the heart rate monitor on the piece of cardio equipment you are using. Do not go over your max heart rate. You can calculate your max heart rate by subtracting your age from 220.