I wanted to see how comparable body weight exercises were compared to interval training on the treadmill, so I decided to to a little test.
I did 11 minutes of body weight exercises, such as jump rope, jumping jacks, high knees, cross cross, and so on in tabata style, 20 seconds work, 10 seconds rest. I burned 111 calories. My heart rate averaged between 150-165. My target heart rate is 184. There were a few times I was pretty winded, but picked an exercise that would help to bring my HR back down a bit to get ready for the next exercise.
Body weight cardio = 111 calories in 11 minutes.
Then I did intervals on the treadmill. I started with a 2 minute warm up at 3.5, did 3 intervals at 7.0 and the last one at 7.5. Did 13 minutes (included 2 minute cooldown) and burned 130 calories. My heart rate averaged between 155-184.
Intervals on treadmill = 130 calories in 13 minutes.
I would say they were pretty comparable, but I was able to reach my target heart rate with the intervals, but only on the last interval when I increased my speed to 7.5.
But if I had to choose, I would prefer the body weight cardio over the intervals. Foremost because its easier on my knees, but also because its something different and actually seems to go much faster.
If you need ideas about what to do for body weight cardio, check out my video, Burn Fat Without A Machine, or if you are more of a interval person, check out this video to make sure you are doing your intervals correctly, The HOW TO of Interval Training.
Which do you prefer? Have you tried body weight cardio yet? If not, give it a try, you just might enjoy it!
I did 11 minutes of body weight exercises, such as jump rope, jumping jacks, high knees, cross cross, and so on in tabata style, 20 seconds work, 10 seconds rest. I burned 111 calories. My heart rate averaged between 150-165. My target heart rate is 184. There were a few times I was pretty winded, but picked an exercise that would help to bring my HR back down a bit to get ready for the next exercise.
Body weight cardio = 111 calories in 11 minutes.
Then I did intervals on the treadmill. I started with a 2 minute warm up at 3.5, did 3 intervals at 7.0 and the last one at 7.5. Did 13 minutes (included 2 minute cooldown) and burned 130 calories. My heart rate averaged between 155-184.
Intervals on treadmill = 130 calories in 13 minutes.
I would say they were pretty comparable, but I was able to reach my target heart rate with the intervals, but only on the last interval when I increased my speed to 7.5.
But if I had to choose, I would prefer the body weight cardio over the intervals. Foremost because its easier on my knees, but also because its something different and actually seems to go much faster.
If you need ideas about what to do for body weight cardio, check out my video, Burn Fat Without A Machine, or if you are more of a interval person, check out this video to make sure you are doing your intervals correctly, The HOW TO of Interval Training.
Which do you prefer? Have you tried body weight cardio yet? If not, give it a try, you just might enjoy it!
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