Research confirms that adding high intensity interval training to your fat loss exercise regime will significantly increase your fat burning success.So much so that women in a recent study who never changed their diet STILL lost more fat doing the intervals then women doing only long slow cardio such as walking and cleaning up their diets.So, after a few weeks of running around the neighborhood we lived in we decided to train for our first 5K. As I have told you before, it is not always enough to have a major goal (like losing 20 pounds). It is much more effective to set smaller goals within your major goal to help bite off small bits at a time. So, that's what the 5K was for us - a smaller and more achievable goal to focus on that would also help us achieve the major goal.

Alternating stair jumping - To do this home cardio workout you need to have stairs in your home or just get a workout step. Then, you alternate your feet by jumping first with one foot on the step and then the other. Doing this quickly is a great workout. You'll be sweating in no time. To make this workout more difficult, grab 2-3 pounds dumbbells in each hand.If you're really struggling to find a way to do your cardio and have a very limited amount of room and no equipment at all, do not overlook some of the furniture you have at home. Simple things such as stairs, chairs, or benches can all be used for cardio purposes.The reality is, despite long, slow cardio not being superior for fat loss, most people continue to go to the gym, stand in front of the magazine rack searching for a magazine they haven't read yet, and then get on a cardio machine while they alternate between reading and watching tv. And then they wonder why they aren't losing any weight.

Frog jumps. This is one cardio exercise that can keep the blood running in a short amount of time. Start by squatting all the way down to the floor with your hands in front of you. Then, jump to the air, putting your heels together and your hands behind your head as you do so. Make sure that your knees are bent when you land to keep your joints from getting hurt. Repeat for ten or more times.You see by now you may be somewhat familiar with the ancient kettlebell and realize that this is one hard hitting strength and conditioning device that is sure to get you into the best shape of your life. This device is also great because it can be used right in the comfort of your front yard. A great in home cardio workout to use with the kettlebell is the method of ladder circuits. You see a ladder is basically a circuit that consist of progressing up in either the reps, weight, or both within a series of selected exercises. Once you reach the ceiling of the ladder then you come back down if you can.

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