How to do HIIT Cardio in Your Backyard

Cardio is a critical element to losing weight. One of the best types of cardio is High Intensity Interval Training. When it comes to doing cardio though, some may never consider getting off of their treadmill and getting outside. While yes, it is true that you will probably get a more efficient and effective workout using a cardio machine such as a treadmill, there are advantages to getting outside every now and then.

Not only do you get a change of scenery, but you will also end up working different muscles and working your body differently. Change isn’t always necessary, but it is nice.

Doing Cardio Outside

A common alternative to doing cardio indoors is heading out on the road for a run or bike ride. While this is absolutely a viable option, it is not the only option for getting in a good cardio workout.

HIIT can be easy enough to do in your own backyard or even in a smaller place such as your patio. Not only can this be safer than heading out onto a busy street, it can actually be more time efficient and practical.

How to do HIIT (High Intensity Interval Training)

HIIT involves short periods of high intensity alternated with short periods of rest. For example, you could spring or jump rope for 30 seconds and then rest for 30 seconds. If you continue doing this for 5-20 minutes, you just did a High Intensity Interval Training workout.

However, there has been research done which shows that a 2:1 ratio is actually more effective at burning fat and calories than a 1:1 ration as mentioned earlier.

This means that a better way to approach your HIIT is to do 2 minutes of sprinting or jumping rope alternated with 1 minute of rest. Or, 1 minute of high intensity with 30 seconds of low intensity.

Again though, sprinting and jumping rope are not the only exercises that you can perform when doing HIIT workouts. Here are a few others:

  • jumping jacks
  • body builders
  • burpeees
  • mountain climbers
  • boxing
  • box jumps
  • high step ups

As you can see, you can do any of these exercises even in your backyard. You don’t need a gym membership to get in a decent workout.

As long as you are doing HIIT, base it off of a 2:1 ratio. Also, make sure to progress as you go. You cannot expect to continue to get results if you don’t continue to increase the amount of effort you put in.

Is this all that Visual Impact Cardio is based off of? Absolutely not. In fact, Visual Impact Cardio outlines different styles of HIIT as well as traditional cardio. It’s not the typical 15 minutes of HIIT followed by 15 minutes of steady state either. While that “hybrid” cardio is good and efficient, Visual Impact Cardio outlines and teaches methods that are much more advanced than this.

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