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Ramp up your calorie-torching efforts with HIIT.
The Centers for Disease Control and Prevention suggests that adults engage in a minimum of 150 minutes of physical activity a week. That may seem like a lot of time, but you can break 150 minutes into three fat-burning 10-minute cardio workouts a day Monday through Friday to reach that goal.
Cardio or aerobic workouts increase your heart rate and breathing over an extended period of time. This expends calories and increases energy levels. With only 10 minutes, you need to achieve a high level of intensity to get similar results. However, if you haven't exercised in a while or you are overweight, start slowly to avoid injury or over-exertion. Check with your doctor first if you have any specific health concerns.
Hit It Hard
Kick up your workout a few notches with high-intensity interval training, or HIIT. This exercise method enables you to shred more calories in a shorter period of time by alternating bursts of all-out effort with short recovery periods, typically in a ratio of 1:2. Thus, you could sprint at or near top exertion for a minute, followed by 2 minutes of rest at moderate intensity, repeating this cycle for the desired length of your workout. The HIIT principle can be incorporated into almost any training activity.
Resist the urge to engage cold muscles in vigorous physical activity. An effective warm up engages all your large muscle groups. You can jog in place at a slow pace for three minutes while moving your arms to get your blood flowing and your muscles warmed up and ready for the intensity of HIIT exercise.
After you warm up, ramp up the speed of your workout. You can do 30 fast seconds with a jump rope or on a bike or as sprints, followed by a minute of rest, continuing the same activity but at a slower pace. Repeat this set five times. When you're finished, engage in a few additional minutes of some type of low-intensity physical activity to cool down, such as walking to the locker room, shower or back to your car.