If you find yourself extremely busy with work and other aspects of life, it doesn’t have to affect your fitness goals. It is always possible to get a good workout without having to head to the gym and can be completed in a short period of time. The key is, of course, intensity. If you’re short on time, but want the benefits that long, slow cardio can provide, high-intensity workouts might be the perfect solution for you. Evidence shows that short, high-intensity workouts improve aerobic capacity and endurance in about half the time of traditional endurance exercise. Here are some excellent high-intensity activities you can try:
Running is great for fat loss, but it only speeds up your metabolism while you are running and for a short period afterwards. Sprinting not only burns huge amounts of calories while sprinting, it also keeps your metabolism going strong for days afterward. Sprinting combined with running or jogging can bring amazing results, especially when combined with a proper diet!
Boxing workouts are a popular way to exercise, because they provide a total body workout, covering cardio and aerobic, anaerobic, endurance, coordination and strength building exercises, all in one workout.
Jumping rope is an excellent and challenging cardiovascular exercise. It’s one of the foundations of a boxer’s conditioning program, and tennis champions use jumping rope as part of their conditioning routine. Jumping rope can burn up to 1000 calories per hour, making it one of the most efficient workouts possible – but don’t expect to be able to keep it up for an hour, at least not at first! Buying a rope is very inexpensive, making it accessible to everyone, and since you can get a great jump rope workout in only 10-15 minutes, minute for minute you just can’t beat it.
Circuit training is an effective, productive workout. It conditions the entire body, because it involves many different activities done with quick changes. Circuit training is an anytime-anywhere workout if you incorporate bodyweight training into your workout plans, and a complete workout can be done in as little as 20 minutes.
Some tips for performing high-intensity non-gym workouts:
Because it is high-intensity, it is recommended that you check with your doctor before beginning a high-intensity workout program.
It’s also important to have a good foundation of fitness before you begin. Be sure you are accustomed to exercising 3 times a week for at least 20 minutes of cardio per session before beginning a high-intensity program.
Warm Up. Getting injured during a short, high-intense burst of exercise is possible if you aren’t prepared with a thorough warm up.
Perform high-intensity workout routines two or three times a week with plenty of rest between the workouts. Because of the intensity of these workouts you must give your body time to recover between performing these type of sessions
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