Great Fat-Burning High Intensity Lunch Time Cardio Workout
If waking up an hour earlier for a cardio session doesn’t sound too appealing to you, why not consider your lunch hour?
During your lunch hour, you can plan on taking 15 minutes to get to the gym and get ready and an additional 15 to shower and head back to work. The remaining 30 minutes is what you have left to put in a good workout. Depending on your fitness goals, if you were to focus on fat loss, you would hit the cardio equipment. But how effective can you be in a rushed 30 minutes? VERY!
The 20 minute High Intensity Interval Training (HIIT) Workout
You can do this on practically ANY piece of cardio equipment. Today, I chose an upright bike. I started pedaling at an easy pace for a minute. I increased resistance slightly every minute for the first 5 minutes for my warm-up. After my warm-up, I kick into high gear. I increase resistance so it is very hard; I am able to go for only 30-60 seconds. Then I rest for a minute. I repeat this until 18 minutes of total time has elapsed (roughly 8 sprints). The final 2 minutes are for your cool-down.
After this 20-minute workout, your heart rate will continue to stay elevated throughout your afternoon, burning a greater number of calories than you would have not doing a high intensity workout. This is referred as EPOC, or excessive post-oxygen consumption.
Enjoy and train hard!