Kiss Cardio

No, it's not the lip-puckering kind, it's the keep-it-simple-stupid kind.

If you're just starting to exercise, or want to rev up your existing efforts, try the approach to interval training outlined below.

But first, what is interval training? Interval training involves alternating periods of high intensity activity with periods of less intense activity. It's like driving your car and pushing hard on the accelerator for a short period of time, then taking your foot almost completely off the accelerator for another short period of time, and repeating.

Interval training works because even though you aren't exerting so much effort during the less intense period of activity (where your foot is almost completely off the accelerator) your heart rate is still high (so you're still burning mega calories). Interval training also means that you can keep training for longer than you would if you were working at near full effort continuously.

Kiss Exercises

First, make sure you're warmed up so you don't pull any muscles. A five-minute walk is a relatively easy way to warm up

Then, using a scale of 1–10 (1 = easy and 10 = as hard as you can) try:

The Air Kiss:

  • 3 minutes at 5/10
  • 2 minutes at 7/10
  • 1 minutes at 9/10

That's five minutes (plus your five minute warm up, so that's ten minutes in total).

Now, if you've mastered that, try a warm up and two lots of first base (now you've done 15 minutes). Then, work on a warm up and three lots of first base (suddenly you've exercised for 20 minutes).

Here are a few more interval options:

The Cheek Kiss:

  • 2 minutes at 5/10
  • 2 minutes at 7/10
  • 1 minute at 5/10
  • 1 minute at 9/10

The Butterfly Kiss:

  • 2 minutes at 5/10
  • 2 minutes at 7/10
  • 1.5 minute at 9/10

The French Kiss:

Working to music, exercise at 6/10 effort level for the verses of the song, and 9/10 effort level for the chorus.

The most important thing to remember is to push yourself so that you're physically challenged, but not psychologically scarred by the whole exercise experience – that way you'll be much more likely to want to do it again . . . and again . . . and again!


If you're really overweight, then five minutes of moderate walking might be all you're currently capable of. That's OK – this gives you something to aim for in the future. But try to make it the near future!