Body weight Cardio vs. Intervals On Treadmill
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!
Angie Schumacher is a Certified Fitness Professional who trains clients in her home and is a Women's Boot Camp Instructor in Colorado. She is the author of The Fat Blasting Boot Camp Program and has offered a one stop website to help you with all of your health and fitness needs. Please visit www.BuildingABetterU.com to find exactly what you are looking for!
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I prefer mostly to exercise with weights, but also do intervals twice a week for CV fitness. You might find my blog interesting to review while I look at yours.
We can compare notes later if you like.
You don’t seem to say much about nutrition. I think that’s pretty important for someone trying to get fit or stay fit whether you are in weight loss mode or not.
richard
Good info. I too prefer to have clients move and do functional exercises not stay on a treadmill.
Randy Woody
Fat Loss Expert
http://www,randywoody.com
Randy Woody´s last blog ..THE FIVE “P”’s OF SUCCESS
I have done both – skipping to be exact. I find that there is nothing that brings up heart rate up faster than a good dose of skipping rope.
Jeremy´s last blog ..The Digital Weight Loss & Fitness Weekly Roundup – August 3, 2009
Great Post But I will appreciate if you can share more light into the difference between weight size and obesity.
Loss Weight Fast´s last blog ..Which is worse chicken wings or grilled chicken?
Angie,
Great post! I loved the comparison between the two styles. As people get older, I think it becomes more important to choose workout styles that cause the least pain, yet still deliver maximum benefit. Given that, this post should be a go-to for finding the right style to fit an individual’s situation.
Thanks again,
Alan
I love my bodyweight workouts Angie – can’t go past Up downs, burpees and body blasts for some great heart pumping cardio workouts
Daniel Munday´s last blog ..Success Self-Sabotage: New Motivation Tips
Hey Daniel! Thanks for stopping by! I totally agree! Bodyweight workouts can be just as intense if not more than weight workouts!