I have found that high-intensity interval training to be the most effective, as well as least time consuming, way to lose fat and preserve muscle. Because this type of cardio gets pretty intense, you should approach it conservatively and increase the time as your fitness level increases. Start at 12 minutes of cardio and increase to a maximum of 20 minutes. Here’s how it works.

3-Part High Intensity Cardio
Cardio has three components. Warm-up, Intervals, and Cool-down. The “interval” section has two parts: high level and low level. Using a “perceived exertion scale” of 1 to 10, where 1 represents very little exertion and 10 is an “all-out” effort, proceed as follows:

12-Minute Cardio Routine
Phase  Time  Intensity Level  
Warm-up  2 minutes    5
     
Intervals     20 seconds (high level) 8
  10 seconds (low level)   5
  20 seconds (high level) 8
  10 seconds (low level)   5
(REPEAT for 8 total minutes)    
     
Cool-down   2 minutes 5

 In the example above that’s a total of 12 minutes: 2 minutes for warm up, 8 for intervals, 2 for cool down, (2-8-2). It’s conservative, but it’s exactly where you should start. Then you can gradually increase the “interval” section until you reach 16 minutes (2-16-2) - which is a total of 20 minutes.

 

Rules of High Intensity Cardio

1.       Start with 12 minutes per day, and gradually work up to 20 minutes a day 

2.       Never do cardio for more than 20 minutes a day

NOTE: After you reach 20 minutes of cardio, to increase the intensity elevate the “high level” portion of the interval section. For example, raise level 8 to level 9. Remember: take your time with this type of cardio - don’t push it.

3.       Vary your cardio apparatus

With cardio, as with free weights, variety is very important. When you do different types of cardio, your body is forced to make continual adaptations - and you progress faster. Here are my recommendations for cardio.

  • Stairmaster®
  • StationaryBike
  • Stadium Stairs
  • Wind Sprints
  • Treadmill

NOTE: When doing the treadmill, simply step off the belt to either side during the “low level” portion of the interval section.

4.       It’s important to stay with the cardio type you choose for 4 full weeks before switching.

5.       Don’t skip the cool-down section because it gives the blood a chance to “move out” of the working muscles and back to the brain. Without this cool-down, blood can “pool” in your lower extremities and make you feel faint, dizzy, and even make you pass out.

ALERT!!!: If you’re doing your cardio and free weights in the same workout, you should always do the cardio FOLLOWING your weight training - never before. If however, you do your cardio on a different day, or different time of day than your weights, do the cardio before breakfast, that way you’ll burn up the fatty acids more effectively.