If you've just realized that you haven't changed your cardio routine in six months, it's time to make a plan! Why? Because, first of all, when you do the same thing over and your body is more susceptible to injury. Repetitive movements can cause a multitude of aches and pains over time, so it's a good idea to mix things up a bit. Another thing, your body will eventually adapt to any repetitive exercise and become more efficient at it, which means burning less calories. If you've reached a high level of fitness and are ready for something new and challenging, I've put together some workouts just for you. Keep in mind, these workouts are not for beginners! So, lace up your shoes, put on your favorite tunes and get moving. For each workout, I've given you the 'gym' version and a 'home' version. Don't forget to cool-down after each workout and stretch!!
Cardio Blast I - 30 minutes, 300 Calories
| At Home Warm-up: 10 - minute brisk walk around the block Running: 1 mile (approx. 10 minutes) Run up stairs or hill: 10 minutes (count only time spent going UP stairs/hill!) Speedwalk: 10 minutes | In the Gym Warm-up: 10 - minute walk on treadmill -2.5 to 3.0 mph Running: 1 mile on treadmill at 6.0 mph Step Mill or Stairclimber: 10 minutes, Cycling: 10 minutes at 14 to 16 mph, low resistance |
Cardio Blast II - 40 Minutes, 400 Calories
| At Home Warm-up: 10 - minute brisk walk around the block Running: 1 mile (approx. 10 minutes) Circuit Training - Lower Body: 10 minutes Jump rope: 10 minutes Circuit Training - Upper Body: 10 minutes | In the Gym Warm-up: 10 - minute walk on treadmill -2.5 to 3.0 mph Running: 1 mile on treadmill at 6.0 mph Circuit Training-Lower Body: 10 minutes Jump rope or stairclimbing: 10 minutes Circuit Training - Upper Body: 10 minutes |
Cardio Blast III - 50 Minutes, 500 Calories
| At Home Warm-up: 10 - minute brisk walk around the block Racewalking or brisk walk up hill: 10 minutes Running: 1 mile or 10 min. (whichever comes first!) Run up stairs: 10 minutes Jump rope: 10 minutes Running: 10 minutes |
In the Gym
Warm-up: 10 - minute walk on treadmill -2.5 to 3.0 mph
Racewalking: 10 min. on treadmill at 4.0+ mph Running: 1 mile on treadmill at 6.2 mph Step mill or climber: 10 minutes, high intensity Jump rope or stationary bike: 10 minutes, 14 mph Running: 10 minutes |
Circuit Training involves doing an exercise (using machines or free weight) one after the other, with no rest. Below are examples of lower and upper body circuit training workouts both for the gym and home. Do 15 repetitions for each exercise and modify weight as needed. Feel free to add or change exercises! This is only an example.
| Lower Body Circuit at the Gym | Lower Body Circuit at Home |
| 1. Leg Extension 2. Leg Press 3. Smith Squat 4. Seated or Prone Leg Curl 5. Calf Raise Machine Repeat circuit to desired time | 1. Wall Squats with leg extension 2. Static Lunges with medium weight 3. Deadlifts with medium-heavy weight 4. Calf raises (on floor or stairs) 5. Front or Reverse Lunges-med. weight |
| Upper Body Circuit at the Gym | Upper Body Circuit at Home |
| 1. Chest Press 2. Pec Deck 3. Seated Row 4. Overhead Press 5. Side Lateral Raise 6. Biceps Curl with cables 7. Triceps Extension with rope 8. Pushups | 1. Pushups 2. Dumbbell chest press 3. Back Extension 4. Dumbbell shoulder press 5. Bent-arm lateral raise 6. Dumbbell biceps curls 7. Triceps pushups 8. Triceps dips |
- Running - 1 mile
- Jumping rope
- Stepping - 30 steps per minute, 7 inch step
- Cycling - 13 mph
- High Impact Aerobics
- Running up stairs
- Circuit Training
- In-line Skating
- Calisthenics - pushups, jumping jacks, plyometric jumps and kickboxing-type moves
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