Cardio gets a bad rap as a dull, long, and necessary pain towards weight loss; but the latest fitness trends call for something new: cardio burst training. Cardio bursts are just as they sound – quick bursts of cardio exercise. Oxygenmag.com reports: “Simply put, a cardio burst is a short, intense bout of cardiovascular activity — bodyweight resistance moves like jumps or hops, or high-intensity cardio— which is done between strength moves. This serves to elevate the heart rate and burn fat and calories while also training the cardiovascular system to recover more quickly from intense exercise.” The great thing is that because you’re shortening the time you spend on cardio and upping the intensity, you end up being more efficient in the gym!
The key to successful cardio burst training is to maintain a high intensity; but how long are we required to keep up with the hard and highly intense work? Mayo Clinic says to check our breathing, our heart rates, our tiredness levels, our muscle fatigue, and how much we’re sweating. “Perceived level of exertion” is unique to the individual, and can even change from day to day (depending on diet, sleep, energy levels and more), but only you can judge how hard you’re working. You can also check your heart rate with a monitor, since exertion is linked to heart rate.
Cardio Burst Exercises
Jump rope and sprints are all expected cardio burst exercises. But why not try this moves in your next workout for a quick cardio burst!
- Jumping jack squats: Just as you would do a normal jumping jack but at the bottom of the move do a squat.
- Frogger burpees: When you jump your feet forward from the pushup position, make sure your feet go outside of your hands when you land.
- Mountain climbers with pushups: After each pushup, bring one knee up to your chest. Do the other leg, and then do another pushup. Repeat.
- Plyo-lunges: Follow the proper form of a typical lunge, but add a hop in between switching the positions of the legs.
- High-knees: Marching on the spot is good, but up the intensity with high-knee running on the spot. Hold your hands out in front with your elbows bent at 90 degrees. Aim to touch your knees to your hands and go as fast as you can.
- Hip twisters: Facing forward, jump as you turn your core (but not your shoulders) from side to side. Your feet should point left as you land on one jump, and then right on the next jump.
- Skaters: Do wide jumps from side to side, landing on the outer leg, just like when you skate.
- Active recovery: Just because you’re taking a break between exercises doesn’t mean you should sit down or stop moving. Instead, do what’s called “active recovery.” A boxer’s shuffle, scissor jumps or even walking.
Cardo Burst workout
You can try a high-intensity interval training workout, otherwise known as HIIT, which involves bursts of cardio with strength-training moves. Try this 7-Minute HIIT workout. Or you can do a cardio workout that involves intense bursts: Quick Cardio: The Sweat Burst. This routine uses plyometrics – jumping that both tones muscles and increases heart rate – for short intervals. Or you can incorporate cardio bursts into your strength training, by incorporating cardio between lifting sets.