High Intensity Cardio （高負荷有酸素運動）

I was originally planning to jog for an hour. But I came home late, and didn't have time to do long, slow cardio, so I did high intensity cardio instead. It's one of my favorite training routines consisting of three exercises: shuffles, burpees, and narrow width push-ups.

<Shuffles>
You lunge one leg forward while leaving the other leg behind in a slightly diagonal direction. And then you keep on switching the legs until you lunge five times. And then you jump upward. Together this makes up one rep.

<Burpees>
Once you are done with the shuffles, you move on to burpees. A burpee is the king of cardio that allows you to burn many calories very efficiently as it is a total body exercise that involves multiple muscle groups. You begin with a regular push up, tuck your legs so that you are now in a squat position, and then you jump upward from there! Just writing how you do it makes me out of breath!

<Narrow Width Push-Ups>
When you do ten reps of that shuffles&burpees combo, you then move on to narrow width push-ups. As the name shows, you put your hands on the ground in exactly shoulder width or slightly narrower. This allows you to hit your tri-ceps more than the chest. Since tri-ceps are much smaller than the chest muscle, you can find it much more challenging than the regular push-up. Especially when you are already out of breath, and cannot effectively send oxygen to the targeted muscles; your blood is too busy taking care of the other muscles employed in the preceding exercises. You do it 10 reps, and that's one set.

<Rest & Repetition>
After doing all the exercises in those designated numbers, you rest for 30 seconds to fuel your muscles for more workout. Today I did it altogether 5 sets, and burned out.