If you are serious about your fitness, a heart rate monitor is a great tool to use for exercises that stress your cardiovascular system. This form of biofeedback helps to optimize training by allowing you to monitor your cardiovascular effort in real time. It literally tells you how hard your heart is working. You can then use this information to track your progress and compare your workouts. A heart rate monitor can help you ensure your workouts are consistent.
High Intensity Interval Training is a great way to burn lots of calories and spike up your metabolism in a short amount of time. HIIT usually involves short bursts of high intensity up to 100% of maximal capacity, alternating with a lower intensity break or a complete stop. Most common protocols are 1:1/1:2/1:3. A simple example would be to sprint 100m and walk back 100m, repeat this 10 times. You could also use a couple of flights of stairs at work on your lunch break. Here are 6 HIIT exercises you can do at home without equipment – anything that will skyrocket your heart rate for short interval: