Interval Training & Steady-State Cardio Combo Workouts

Interval Training & Steady-State Combo Workout
This type of cardio training combines both interval training and steady-state cardio into one workout. You can view this as a multi-task approach, the intervals will fire up your heart rate and metabolism while the steady-state cardio will burn some extra calories during the workout and provide some relief between the interval stages. The steady-state cardio stages are to be performed at light to moderate exercise intensity. Don't make the steady-state cardio stages hard, let the intervals be the hard work.

Now, let's make and chart some combo workouts. This combo workout involves six sets of 30 second work intervals followed by 30 second rest intervals and six minutes of steady-state cardio. This makes the workout duration a total of 12 minutes. Always remember to warm up before performing interval workouts. If you want, you can reverse the order of the stages and start the workouts with a steady-state cardio stage.

Fitness Intervals & Steady-State Cardio

Stage 1: 30s Work interval + 30s Rest interval (3 sets)
Stage 2: 3 minutes of steady-state cardio
Stage 3: 30s Work interval + 30s Rest interval (3 sets)
Stage 4: 3 minutes of steady-state cardio

Time: 12 minutes

The following combo workout has the same amount of intervals and steady-state cardio as above, but this time there are six stages.

Fitness Intervals & Steady-State Cardio

Stage 1: 30s Work interval + 30s Rest interval (2 sets)
Stage 2: 2 minutes of steady-state cardio
Stage 3: 30s Work interval + 30s Rest interval (2 sets)
Stage 4: 2 minutes of steady-state cardio
Stage 5: 30s Work interval + 30s Rest interval (2 sets)
Stage 6: 2 minutes of steady-state cardio

Time: 12 minutes

Let's make one more combo workout for variety. This combo workout involves eight sets of 15 second high intensity work intervals followed by 15 second rest intervals and six minutes of steady-state cardio. This makes the workout duration a total of 10 minutes.

Speed & Strength Intervals & Steady-State Cardio

Stage 1: 15s High intensity work interval + 15s Rest interval (4 sets)
Stage 2: 3 minutes of steady-state cardio
Stage 3: 15s High intensity work interval + 15s Rest interval (4 sets)
Stage 4: 3 minutes of steady-state cardio

Time: 10 minutes

Give some of the combo workouts a shot for your next cardio workout to boost your metabolism and burn body fat, I think you will like them. Also, try creating some of your own combo workouts for variety and motivation.