Doing intense cardio is a great way to burn fat & increase your aerobic performance! Interval cardiovascular exercises that take your heart rate up to 65-85% of your heart rate maximum with short recover periods is ideal for fat burning & increasing your VO2 max. Box jumps and burpees are two at home cardio exercises that can hit the target heart rate you need to accomplish these goals. Both these exercises are also optimal for training effectively during cold winter months because they can be preformed indoors.
VO2 Max is your maximal oxygen intake, the amount of oxygen your body can consume in regards to body weight per minute. The higher the number the more oxygen you can get to your muscle the more optimally your body will preform and the larger aerobic capacity you will have. High intensity interval training is ideal for increasing your VO2 Max so that you begin to increase your aerobic performance.
When doing interval training with cardiovascular exercises I suggest a 2:1 ratio of work to recovery. If you do 2 minutes of intense cardio I suggest 1 minute of recovery and repeat for 10-20 minutes. These types of cardiovasucalur exercsise with this type of interval training is most effective for depleting your glycogen levels which in turns allow your body to burn fat for fuel. In combination with your increased VO2 Max you will begin to have compounding rapid results. You will become leaner, lighter, faster, & BE ATHLETIC!
Box Jumps or Burpees:
30 seconds to 1 minute between resistance exercises / weighted exercises
1 minute of work, 30 seconds of recovery, repeat for 10-20 minutes
1 Minute of work, 30 seconds of recovery, repeat for 10-20 minutes
I want you to LOVE your Athlete Lifestyle, Life's a Sport! -Danielle
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