Want to speed up your metabolism? Try cardiovascular exercise. It helps improve cholesterol levels, increase energy, relieve stress, improve mood, and burn calories. It also increases your ability to burn fat 14-16 hours after completing the activity.
Research shows, that moving with higher intensity and using more muscles, burns more calories during activity and boosts metabolism for 16 to 38 hours.
High-Intensity Interval Training (HIIT) is used to maximize energy output while saving time. This allows a 20-minute workout to be equal to, or greater than, a 60-minute workout. Before beginning your HIIT workout, talk to your doctor and make sure it’s safe for you, and then follow these steps:
1. Choose your workout. There are lots of options like walking, running, and swimming. Try alternating your exercise. Choose something you can safely do for four minutes.
2. Begin your HIIT. After a 5-minute warm-up start a more intense workout. On the fitness scale placed below, start at 1 and 2. Slowly build your way up to 3 and 4.
Level 1: Warm-up. Easy, low effort pace.
Level 2: Moderate effort. Heavier breathing, move as if you are speeding up to coach someone.
Level 3: High effort, Labored breathing. Like chasing after a child.
Level 4: Very high effort. Like racing someone.
3. After completing one minute of HIIT, slow yourself down. For example, go from a sprint to a jog.
4. Do your second HIIT cycle. Like in step 1 slowly push yourself to level 3 or 4 for 1 minute.
5. After your minute slow yourself down and perform another recovery portion of your training.
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