If you commute, drive or understand miles per gallon, it is generally agreed that driving on the highway spares more fuel than driving in the city. Simply put, driving on the interstate is efficient.
However, if you want to burn more calories you need to be less efficient. Steady state cardio or mindless; treadmill, bike, elliptical, “jogging”, is slow, mundane and is efficient in sparing fuel or in this case, calories.
Driving in the city or stopping and going burns more fuel or again; in this case, calories. Another way to put it, work hard for a given time and rest for a given time (Interval training).
Here are some ways you can start interval training.
1(Work): 2(rest) so for the first example, it is one to two work to rest ratio.
0:20/0:40 = 1:2 -> for this, you rest for twice as long as you work. This is for beginners and will likely be too easy for fit individuals.
0:30/0:30 = 1:1 -> Now things get more challenging. Depending on the intensity of your work, this may be all you’re able to do.
0:40/0:20 = 2:1 -> this really ups the intensity. The 20 seconds will fly by and you will feel like you had very little time to recover, but that’s the point. You are pushing your body to the limit.
How many rounds for the intervals vary depending on fitness level and exercise(s) chosen, I recommend 4-12 rounds.
Based on the equipment available or space, you can get pretty creative here. You can use 1-2 or exercises or as many as you like.
- Kettlebell Swings
- Battle Ropes
- Airdyne Bike
- Jump Rope
- Bodyweight Squats
- Bodyweight Lunges
- Mountain Climbers
- Squat Thrusts
- Med Ball Slams
- Prowler Pushes
Article Written by Pui lok Choi –