High intensity cardio increases your aerobic capacity significantly, boosts your metabolism, maintains lean muscle mass and burns more fat calories than 30-45 minutes of low intensity cardio.
Choose an activity that you enjoy like, walking, running, biking, or any cardio machine such as the stationary bike, cross-trainer, treadmill, stair-master. Most of these machines have high intensity programs.
Pick the cardio machine of your choice (treadmill, elliptical, rower, bike, swimming) and perform a 5 minute warm-up.
Then take time to stretch properly and you are ready to begin.
Start at a moderate pace for 1 minute, then crank up the pace to 90 or 95% of your maximum heart rate.
Continue at this effort for 15 to 20 seconds, then slow down to your starting pace for another minute followed by another all-out sprint for 15 to 20 seconds.
Do this for no more than 15 minutes.
After that finish your workout by cooling down for 5 minutes and thoroughly stretch afterwards.
