subject: 10 To 15 Minute Cardio Workouts [print this page] So, you are wishful thinking and typed in 10 to 15 minute cardio workouts hoping you would find something. You did not really think you would but you not only found it but you found the article that is going to tell you about the best all round cardio exercise.
You will want to use a kettlebell. This is a Russian device that looks like a cannonball with a handle on it. Because of its design it is ideal for swinging. Simple pick the KB up in one hand or two and sing it between your legs thrusting out with your hips and letting your core muscles and legs do all the work. You will be surprised at how few swings you will find yourself winded. Yes, this is a weight lifting cardio exercise.
There are hundreds if not thousands of exercises you can do with a KB but let us stick to the swing. If you can do this for 12 to 15 minutes straight you are in great shape. Odds are that you will have to work in intervals.
Research has shown that you can burn up to 20 calories a minute with KBs. And, if you do High Intensity Interval Training with them thee fat burning abilities will be enhanced even more. HIIT is simply doing multiple exercises one after the other with only a brief period of rest in between.
Here is a sample HIIT circuit.
Squats, dead lifts, clean and press, military press, snatch, rows. Once you get to the end start over.
When I first started this circuit I could only last about 10-15 minutes. Now, I can last about a half an hour. If you find yourself taking longer than 15 minutes you may want to decrease the rest periods and really tough it out. Or, you may want decrease the amount of exercises you do in a circuit.
As I said, working in intervals will actually increase the fat burning effect. In the 1990s a team of Japanese researchers lead by Izumi Tabata discovered that it is more effective to burn calories and increase anaerobic capacity by doing short periods of intense exercise with brief periods of rest.
If you like the idea of working out only 10 to 15 minutes perhaps you would like to try the Tabata protocol. Swing the KB for 8 20 second periods with only a 10 second rest in between and you can improve your anaerobic capacity up to 28%!
