Maximizing your cardio training

Have you ever thought you need to hop on the treadmill to get your cardio in?  Don't you just dread the thought?

I have the solution.  Is this easy?  Most things worth having aren't easy.  When you are looking for results, you have to put in the work.  A few concepts are used here:  high intensity interval training, explosive bursts of energy.  The public associates cardiovascular training with aerobic training.  On the contrary, the anaerobic training strengths the heart, lungs, and body.

One study recently releases showed that both short sprint interval and long sprint interval training (for equal distances) had similar cardiovascular benefits -- major improvements.  Now, both have similar results.
Here is a six month training program that can be utilized for various fitness benefits.

Burning the calories.  The metabolic conditioning keeps your metabolism boosted.  High intensity interval training burns a lot of calories during the training session.  Maintaining this as a regular part of the training program, you will continuously be in a recovery mode.  It is recommended to use Sprint Interval Training three times each week.  Rest at least 24 hours before the next Sprint Interval Session.

The sprint interval can last between 10 to 30 seconds.  The rest interval is a ratio of the work interval.  You have three options, 1:3, 1:2, or 1:1.  A 1:1 work:rest ratio puts the greatest stress on the body.

Here is a progression for developing a training program.
Constants:
3 sessions/week
24 hours rest between sessions
10 sprints/session
Two Tier Progression:
Work to Rest ratio
Interval duration

Now, onto the goods.  The mesocycle (1 month blocks).
Month 1
Week 1
10 second Sprint; 30 second Rest (1:3)
Week 2
10 second Sprint; 20 second Rest (1:2)
Week 3
10 second Sprint; 10 second Rest (1:1)
Week 4
REST*

*Rest is interpreted as switching to long distance slow running, or aerobic cardio.  Also, consider doing some sports, games, or practice your skill set.  Athleticism is the foundation to Performace!

Decreasing the rest interval forces the body to increase the anaerobic threshold and endurance.  A 10-10 split can actually be done in less than 5 minutes!  High intensities cannot be maintained for long durations.  Think of a 10 second sprint as 1st gear, that is high power output.  The longer sprints force you to switch gears, you slow down a little bit.  Still fast, but not as high of a power output as a fresh start for your first 10 second sprint.

Each month, you increase the work interval duration by 5 seconds.
Therefore 10 increases to 15.  Remember, the rest interval is actually a ratio of the work interval.
Month 2
Week 1:  15s; 45s
Week 2:  15s; 30s
Week 3:  15s; 15s
Week 4:  Rest

Each month progresses in a similar fashion.  Simply follow the rules and mathematical ratios.
Month 6, Week 1 is the longest session.
Only 20 minutes long!

Who doesn't have time to exercise?
Both sides of the Sprint Interval spectrum have similar benefits.  Go through this six month program.  Show your results!

Next, find your choice work interval and let that be your program.  You have been through hell and back these past six months.
Now, hold the work interval constant.  Increase the number of sprints and manage the rest interval to get your ideal workout.