How to Increase Cardio Intensity

High intensity cardio has been proven to improve cardiovascular fitness as well as to burn more calories and reduce more fat than moderate or low-intensity exercise. Not only does higher intensity cardio burn more calories while you are exercising, but the after-burn -- or the calories burned after the exercise is finished -- are also increased. Because this type of workout is intense and effective, you can cut your workouts down to 20 or 30 minutes and can see results with as few as 10 minutes a day. There are various ways to increase the intensity of your exercises.

Things You'll Need

  • Comfortable clothing for exercise
  • Running shoes with good support
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Instructions

    • 1
      Running faster on the treadmill will increase the intensity of your workout.

      Increase the speed of your exercise. Whether you're are running outside or using a piece of cardio equipment, increasing the speed will make your workout more intense. Almost all cardio machines are made with variable speeds.

    • 2
      Incorporate hills into your running route to make your workout harder.

      Increase the incline of your cardio machine including your treadmill, cycle or elliptical machine. When increasing the incline on your treadmill, be sure to continue walking or running without using the handrails. Using the rails for support makes the exercise easier and negates any increase in intensity you have gained by raising the incline. You can also increase intensity if you are walking or jogging outside if you incorporate hills into your route.

    • 3
      Rowing machines have variable intensity levels so you can customize your workout intensity.

      Increase the resistance on cardio machines to make it harder for you to perform your exercise. Cycles, elliptical trainers, steppers and rowing machines all have variable resistance levels.

    • 4
      Weightlifting is a form of cardio training because it raises your heart rate.

      Use heavier weights or resistance bands as a form of intensive cardio training. As long as you do your exercises almost back-to-back, with little rest in between, you will be able to get your heart-rate elevated. Use weights that are heavy enough that you can only lift for eight to 12 repetitions to make sure you are challenged enough to get a good workout.

    • 5

      Incorporate intervals into your high-intensity training because your body will not be able to work at that pace for very long. Intervals involve doing a short period of high intensity exercise followed by a short active recovery period. Fore example, you can run as fast as you can for 30 seconds and walk for the next 90 seconds. Repeat your intervals for 20 minutes for an intense calorie-burning workout. Intervals can be done outside or on any cardio equipment.