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High intensity cardio need not be sustained for the full duration of the workout which should not need to be extended beyond 15-20 minutes. High intensity periods should be punctuated with moderate intensity periods throughout the workout. You will want to spend a minute or two getting warmed up by working at a low intensity pace. Once you feel thoroughly warmed up you should increase the intensity of cardio to about 75% of your maximum heart rate for about 30 seconds before returning to a moderate pace for about one minute. For example, if you are using a treadmill you would sprint for those 30 seconds. If you are on a cycling machine you would cycle vigorously during that time. You can adapt the way you increase intensity for whatever cardio exercise you choose. Whichever you choose, you should work at high intensity levels for around 30 seconds before returning to a slower pace for about one minute.