The new year is approaching, which means folks will be firming resolutions. As always, fitness will be top of the list. We picked three trendy cardio routines that will scorch the calories you acquired over boozy Christmas lunches and greasy New Year dinners. You might have heard of HIIT, circuit training and tabata and in case you’re wondering which one to pick, read our handy guide.
HIIT
One of the biggest excuses that crop up for not working out is lack of time due to demanding work hours, even when most of us are working from home. One of the most time-efficient ways of working out, which also helps you burn a gazillion calories, HIIT (high intensity interval training) involves short bursts of intense cardiovascular exercises alternated with low-intensity recovery periods. HIIT activities could comprise sprinting, cycling, jump rope and so on. For instance, if you’re using a stationary bike, you’d cycle as hard as you can for 30 seconds followed by several minutes of slow, leisurely cycling at a low-intensity setting. The point of HIIT is to speed up your heart rate to facilitate faster burning of calories.
Circuit Training
Similar to HIIT, circuit training banishes boredom and builds strength, endurance and muscles at the same time. Developed by R.E. Morgan and G.T. Anderson in 1953 at the University of Leeds in England, it works out different muscle groups in a ‘circuit’ of eight to ten exercises. When one circuit is complete, you move on to the next after a short period of rest. You can use gym equipment such as dumbbells, rowing machines or kettlebells or simply stick to using your own body weight as resistance and do push-ups, planks, lunges and other exercises.
Tabata
If ‘I don’t have time’ is your go-to excuse, then it’s time you gave Tabata a shot. The Tabata Protocol, developed by Japanese professor Dr Izumi Tabata in 1996, is a form of HIIT. It not only improves the body’s aerobic and anaerobic capacity but also increases strength, burns fat and enhances its cardiovascular functioning. And all it takes is 20-30 minutes of your day. A total body workout, Tabata includes exercises such as lunges, squats, burpees, push-ups, etc. The format is simple – you do each exercise for 20 seconds and rest for 10 seconds in between. Tabata helps rev up your metabolism and also has an afterburn effect on your body, which means it keeps calories burning hours after the workout. Unlike HIIT, Tabata is less demanding and is perfect for everyone, from Olympic level athletes to fitness beginners.
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Image: Cathy Pham via Unsplash
