Buzz
Cardio often feels uninspiring. On one hand, you might find yourself plodding along a repetitive path, only to return to your starting point. On the other, you could be stuck on a machine, frantically moving your limbs in repetitive motions for half an hour. Despite its tedious nature, cardio is essential for health. So, what’s the most effective way to get a cardio workout in just 15 minutes?
As explained by renowned bodybuilder, researcher, and fitness expert Dr. Layne Norton, effective cardio meets three key criteria: it maximizes fat burn in minimal time, doesn’t hinder your strength training performance, and preserves muscle mass as much as possible.
Guided by these principles, Dr. Norton designed the following workout:
1. Begin with a stationary bike (this is crucial) and warm up for 5 minutes at 50% of the bike’s maximum resistance.
2. Once 5 minutes have passed, sprint on the bike as quickly as possible for 10 seconds.
3. Next, crank the resistance to its highest level and maintain maximum pedaling speed for 20 seconds.
4. Return to a relaxed pace and lower resistance for a 90-second recovery period.
5. Repeat the sequence from steps 2 to 4 until the 15-minute mark is reached.
This approach bears a resemblance to traditional "high intensity interval training" (or HIIT), but Dr. Layne’s method includes specific adjustments that enhance its effectiveness compared to standard HIIT workouts.
Dr. Norton highlights that cycling is significantly better for maintaining and even building muscle mass compared to other cardio exercises such as running or walking. Additionally, unlike generic HIIT routines, the precise timing of intense and recovery intervals in this workout has been carefully designed to deliver the most effective 15-minute cardio session. For those curious about the scientific rationale, Dr. Norton provides a comprehensive breakdown at the link below.
Image by RLEVANS.
