If your week feels like juggling every aspect of life from work to fun activities and just having time to rest your brain, fitting in cardio can seem impossible…but it doesn’t have to be! The CDC recommends at least 150-minutes per week of moderate-intensity cardio, so we’re talking brisk walks or 75 minutes of “vigorous activity” such as running. The good news? Every step literally counts! As trainer Corrine Carnation, CPT, reminds us, these are “broad guidelines,” so if you’ve got goals like endurance or weight loss, a little customization goes a long way. Check out some tips to help you lock in on your cardio below!
- Every Minute Counts: Got 10 minutes? That totally works. Sneaking in movement wherever you can means every step adds up to major heart healthy perks. Even spreading out your cardio sessions throughout the week will prevent exercise burn out. So try 15–25 minutes of high-intensity cardio a few days a week to keep your fitness game steady.
- Work Smarter Not Harder: For weight loss that lasts, mix cardio with strength work and a solid nutrition plan. Think just 20–30 minutes most days, plus two or three lift sessions weekly would do the trick!
- Keep It Simple: It’s easy to overcomplicate things when it comes to making changes in your lifestyle. But adding cardio to your daily routine doesn’t have to be a new headache. Simply going for a brisk walk or taking the stairs instead of the elevator can help achieve your weekly goals.
- Level up…Literally: If the stairmaster is your cardio fave, start your stair climber at level 5 and bump it every five minutes. Your legs will hate you for it but your body will be thanking you in the long run for giving it a challenge.
- Incline Insanity: Treadmills can do more than they’re given credit for. Taking the treadmill for a hill climb adventure deserves more love: start at 1%, and add 1% incline every minute till you hit 15%. Hello, calorie killer.
- Spice Up Your Bike: Biking can get a little rocky if you’re not in the right mindset. Go all out for 30 seconds, then recover for 30. Play that on repeat. It’s a five-minute leg-and-lung storm that’ll leave you breathless but in the best way.
Source: Women’s Health