To effectively combine power training and cardio is to select the right exercise routines. Power-based exercises have explosive nature that makes the workout give different output compared to body building programs.
Because of faster repetitions, Power Cardio training allows your body to use up more fat and burn more calories. Power Cardio also limits the length of in-between rests. If the rest period exceeds above 20 seconds, the work-out's cardio and fat-burning benefits might be lost. It is a must to stick to the intervals. Keep the program intense, but not overly intense to avoid straining your muscles.
To start off, pick five movements and do two sets each. As you exercise more regularly, increase the number of sets. It is recommended to do Power Cardio routine two to four times every week. The common movements are band sprint, jump squat, power push-ups, power lunge, and power clean.
To do Band Sprint, place two resistance bands on a steady structure. Face away from it and pull the handles in front of your shoulders. Run forward as fast as you can then return to your original position.
To do Jump Squat, be in your lowest squat position with your arms on your waist. Start jumping maintaining the normal arch of your back and looking forward.
To do Power Push-Ups, be in your push-up position with slightly wider shoulder width. Palms should be flat on the floor and shoulders pointing out. Toes should be touching the floor. Your body should form a straight line. Push your body down, then drive it up.
To do Power Lunge, stand with your feet a foot apart. Face forward and maintain the natural arch of your lower back. Step your right foot and bend your knees as you move forward in a slight descent. Stop when your left knee is about to touch the floor. Stretch your leg muscles. Do the same for your other leg.
For beginner Power Cardio routine, start with two sets of five exercises done two to four times a week. Do two sets of jump squats for 20 seconds, followed by two sets of band sprint for twenty seconds. Then two sets of power push-up for twenty seconds, followed by two sets of power lunge for twenty seconds. Finish it off with any extreme exercise move that you know. Remember to take the same amount of rest in between, twenty seconds between each set. As you progress, increase the number of repetitions or add more exercises to your routine.
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