Well, you're in luck. This workout is as effective as any hyper-managed interval plan, but without the headaches. You can also do it outside with no special gadgets or apps.
Interval cardio is worthwhile because it offers many more benefits than traditional cardio. With interval cardio, your heart rate will be elevated higher than most people ever achieve with traditional, or steady-state cardio (the type where you don't change your speed much during the workout). Interval cardio burns more calories once the workout is completed than traditional cardio does. Interval cardio is better at training your strength and your power. It also tends to go by faster, which is a plus if you're not a huge cardio fan.
Sometimes I find myself in the mood to just do brainless interval cardio - this guide will help you do it too!
The Brainless Interval Cardio Workout
Step 1. Pick your length - We suggest a 20-minute session to start off.
Step 2. Each time we say sprint, you do: "sprint steps." That could be pumps of a pedal on a bike or elliptical, or steps of your feet while sprinting, or steps if you're climbing stairs! If you can't do any of that, you can do lunge steps, squats, or push-ups. If you're using a machine, crank up the resistance and still try to "sprint." The act of trying to sprint, even if you're not actually going fast, really torches those calories.
Next, Choose Your Level or Type of Workout
Easy: Do 50 "sprint steps" at any point 4 times during your 20 minute workout.
Medium: Do 100 "sprint steps" at any point 4 times during your 20 minute workout.
Hard: Do 200 "sprint steps" at any point 4 times during your 20 minute workout.
Do you work out to music?
If you do, when a new song plays that can be your trigger to do the sprint-steps.
Are you a masochist? Read on.
If you want to extend the workout: add a set of "sprint steps" once for every 5 minutes of workout. So, for 30 minutes it would be 6 "sprint steps." etc.
Let us know how you like it!