Ask The Ripped Dude: ''How Can I Get A Great Cardio Workout Indoors?''

Waking up for a morning run is never easy, especially when it's cold outside. Instead of trudging through an hour-long workout, opt for this cardio-based, calorie-blasting routine you can do from home.

Q
I lift regularly, but I'm not a huge fan of cardio, especially during the winter months. Is there a quick, effective workout I can do from home?

Summer's coming to an end, which means those long outdoor runs will be less and less appealing. And, let's face it, spending 60-90 minutes each day on the treadmill doing long, arduous cardio can suck. Why do it if you don't have to—especially if you can shorten your workout time while maximizing results? My objective in working out is figuring out how I can be as efficient and effective as possible, so I do high intensity interval training (HIIT). The benefits of HIIT training are improved athletic performance, improved glucose metabolism, and optimal fat burning.

When it comes to cardio, most research has found that shorter workouts are better for fat loss and optimal for workout efficiency. What's the catch? The workouts have to be intense. The most important thing to remember when doing shorter cardio workouts is that your rest periods between intervals should never exceed 30 seconds.

MOUNTAIN CLIBMERS

Are you new to HIIT? You might have to build up your endurance and lung capacity before you can complete this entire workout. It's best to take your time and gradually build up. Try not to get too frustrated. Just remember, while it might only be 20 minutes long, HIIT's higher intensity allows you to increase both your aerobic and anaerobic endurance while burning adipose, or fat, tissue up to 50 percent more efficiently than traditional, run-of-the-mill cardio.1

What if I told you that I have the perfect 20-minute workout for you that can help you burn 500-600 calories without an elliptical, treadmill, or Stairmaster? It's a workout you can do in your living room, hotel, or outside in a park. When you're done, you'll be drenched in sweat and feel like you did an hour of cardio. Aim for two days per week with at least a day of rest in between.

The 20-Minute Workout

Day 1

Start with a 45 second warm-up. Then, complete three intervals.

  • Jog in Place: 45 seconds (warm-up)
  • Jumping Jacks: 45 seconds
  • Jog or Walk in Place: 30 seconds (rest time)
  • Squat Upper-Cuts: 45 seconds
  • Jog or Walk in Place: 30 seconds (rest time)
  • Basketball Jump-Shots: 45 seconds
  • Jog or Walk in Place: 30 seconds (rest time)
  • Power Squats: 45 seconds
  • Jog or Walk in Place: 30 seconds (rest time)
  • Mountain Climbers: 45 seconds
  • Jog or Walk in Place: 30 seconds (rest time)

Day 2

Start with a 45 second warm-up. Then, complete three intervals.

  • Jog in Place: 45 seconds (warm-up)
  • High Knees: 45 seconds
  • Jog or Walk in Place: 30 seconds (rest time)
  • Jump Over the Towel: 45 seconds
  • Jog or Walk in Place: 30 seconds (rest time)
  • Run Around the Towel: 45 seconds
  • Jog or Walk in Place: 30 seconds (rest time)
  • Squat Speed Bag: 45 seconds
  • Jog or Walk in Place: 30 seconds (rest time)
  • Mummy Twists: 45 seconds
  • Jog or Walk in Place: 30 seconds (rest time)
Reference
  1. http://www.bodybuilding.com/fun/wotw40.htm

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