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HIIT your workout outta the park

 
Do your normal cardio workouts not seem to give you the results you want for summer? Try HIITing your workout outta the park with some high intensity interval training! Research has shown that interval training burns more calories and fat over a short period of time than steady cardio exercises (just doing the same boring thing the whole time). So next time you’re in the gym, try to incorporate some high intensity workouts followed by a short and slow recovery period. Not only will ya get fit faster, but your trips to the gym will also be much less boring!
 
Crank up the cardio
Take your favorite cardio workout--running, jumping rope, kickboxing--and follow this pattern: Go all out for three minutes. Then, slow it down for a three-minute recovery period. Repeat three or four times.
 

Pyramid play

Jason Karp, Ph.D, outlined the following HIIT pyramid workout. Before you up the intensity, do a 15- to 20-minute warm-up that incorporates 20-second bursts of sprinting or other high-intensity movement to prep your muscles. Then, follow this pattern:
 

30 seconds sprint/30 seconds recover

1 minute sprint/1minute recover

2 minutes sprint/2 minutes recover

4 minutes sprint/4 minutes recover

2 minutes sprint/2 minutes recover

1 minute sprint/1 minute recover

30 seconds sprint/30 second recover

BY KATIE TAKACS ON 6/4/2013 4:02:00 PM

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