Kickstart Your Routine With Killer Cardio

First up, what’s wrong with steady state?

There’s nothing wrong with it per se, it’s just that a steady session, performed at a low to moderate intensity doesn’t really do much. It doesn’t stimulate your body or mind, and it doesn’t burn too many calories, or give you any form of metabolism boost. By changing to higher intensity work, not only can you get a much more effective workout done in less time, you’ll also find it far more interesting.

With that in mind, here are four drills to kickstart your cardio routine.

Rise of the Machines

Stick with the gym machines if you like. Hey, no one’s judging you – if it’s cold outside and you’re in the gym already, why not stay there and get some good work done?

Instead of setting yourself up for 30, 45 or 60 minutes of steady work though, opt for interval training.

After a two to three minute easy warm up, go all out at maximum intensity for 30 seconds. As soon as that 30 seconds is up, ease it back by slowing your speed and reducing your resistance. Just go nice and steady for two minutes, then launch into another sprint.

Repeat this protocol five to 10 times, and finish with a two or three minute cool down. This routine can be done on any gym machines, and for a change of pace you could also try 15 second sprints with 45 to 60 second rest periods. You'll burn more calories and have a different and more exciting experience, too.

Running Up That Hill

Embrace the great outdoors and try some hill sprints, especially if the thought of spending another minute in the gym makes you feel sleepy. Doing cardio in nature pairs the benefits of cardio with those of spending time in the fresh air. Who doesn't like win-win scenarios?

The premise of this idea is super simple. Find a big hill, run up it as fast as you can, walk back down and repeat until you’re had enough, your legs give out, or you’re fed up with getting funny looks from passing dog walkers.

A good way to start with hill sprints is to find a hill that will take you anywhere from 10 to 45 seconds to run up. Jog up and down it three times, then go into your sprints. Take your time on the walk back down so you can really go for it on the sprints, and get as many sprints in as you can in 20 to 30 minutes.

On the Prowl

If you’re lucky enough (or some might say unlucky enough) to have access to a prowler or pushing sled, use this for some mightily tough cardio.

Strength coach Jim Wendler suggests a prowler challenge. This consists of loading the prowler up with 140 pounds, then pushing it as fast as you can for 40 yards with your hands on the low handles. Rest 60 seconds, then push it back with your hands on the high handles and repeat three times.

Alternatively, set yourself a challenge of putting 90 to 180 pounds on, and pushing the prowler for any distance from a quarter to a half mile. Time yourself, resting as needed, then aim to beat your time at the next attempt. The very fact that it's new will keep you interested... at least for a while.

Read More: Top 9 Cardio Myths

Terrible Tabata

What’s a Tabata?

Quite simply, it involves performing any exercise at maximum intensity for 20 seconds, followed by 10 seconds rest and repeated eight times for a gut-wrenching three minutes 50 seconds total workout.

Any exercises work with a Tabata, but kettlebell swings, burpees, barbell thrusters and dumbbell front squats are all particularly brutal.