5 New Ways to Increase the Intensity of Your Cardio Training

For years, low-intensity steady state (LISS) cardio has been at the forefront of of the fitness industry as the favorite form of cardiovascular exercise. From the elliptical to light outdoor jogs, LISS is a favorite because it is simple, convenient and enjoyable. But unfortunately, it isn’t the most efficient method for burning fat. Higher intensity forms of cardiovascular exercise have been proven to burn a higher rate of calories and induce higher excess post-exercise oxygen consumption (EPOC, or informally called afterburn) which is the measured increased rate of oxygen intake following strenuous activity, which creates a metabolic stressor that burns more calories post-exercise. Here are a few methods of cardio that will challenge you and ramp up your fat burning while saving you time in and out of the gym.

Boxing/Kickboxing

Boxing or kickboxing can burn up to 1000 calories in an hour, while learning self-defense all at the same, you can find and start burning some calories. These forms of exercise test your anaerobic and aerobic cardiovascular endurance while also building core strength, muscular endurance, motor skills and technique that can help you both in and out of the ring. While sparring is great for getting in shape, you’ll need to be sure you’re doing it safely. To ensure that, you need to be sure you’re for protection.

Supersets

Supersets are great for increasing the intensity of a strength training workout and making it a time efficient, heart pumping, fat burning session. A superset generally combines two exercises back to back that hit opposing muscle groups with little to no rest. This will increase your heart rate, therefore expending more calories, with little effect on the actual performance of your weightlifting and intensity of the load you can utilize. For example, try training a bench press then super-setting with bicep curls. The biceps will be inactive during the bench and likewise for the chest when performing the biceps. This way you’re not taxing one muscle and inhibiting your ability on the next lift, but you are increasing your heart rate.

Kettlebells

Kettlebell training is one of the most functional and metabolically demanding forms of strength and conditioning out there. The amount of power transmission from the hips and core adds extreme intensity to each lift and will quickly get your heart rate high and accelerate fat-loss.

Circuit Training

Circuit training is a form of exercise in which multiple exercises are paired up back to back to increase cardiovascular and metabolic output. This is a great way to increase the intensity of your cardiovascular training, but you will take a hit on the load and volume you can use for circuit training as your central nervous system will be taxed and metabolic byproducts will inhibit heavy load training. Try a bodyweight or light dumbbell circuit to ramp up the intensity of your cardio.

Stairs

Find a staircase and run up it. This form of high-intensity interval training will get you outdoors doing something fun and unorthodox while blasting calories and having fun. Try sprinting up the staircase as fast as possible then walking down at a slow pace for an active recovery.