It's really hard to get to the point where you can really say that you love running. Those days that you just can't get yourself to do it (which may be everyday for some, we've all been there) there are other cardio options!
Cardio is extremely important no matter what your long-term goals are. It helps build stamina, improves heart health, boosts metabolism, and of course, BURNS FAT!
Whether you are trying to lose weight or just trying to have a well-rounded routine, and just can't get yourself on that treadmill or to run outside, here are some options.
On the days we don't run, we try to do small cardio circuits. This usually consists of the stair master, elliptical, and our own modified HIIT workout. Doing each for small periods of time (or long depending on your level) is a great way to use different muscles and not get bored just doing one thing.
We usually do stairs, elliptical, stairs, elliptical, then a HIIT workout. On days we feel invincible, we may go through it twice, but on days where we already don't feel like running, we sure as hell aren't going to do that twice. Depending on your level, you may go anywhere from 10 minutes on each of the machines up to whatever time you feel most comfortable with.
The machines are the easy part, the HIIT can either be made up by yourself or taken as a class if your gym offers it.
If you don't know what HIIT is, it stands for high intensity interval training. It consists of several sets (6 in a typical class taught at the gym) in which two exercises are alternated between for 4 minutes. 20 seconds on one exercise, 10 seconds rest, 20 seconds on the other exercise, 10 seconds rest, and repeat until 4 minutes or 8 sets have been done.
If you aren't taking a class, choosing your sets is the best part! You can focus on whatever areas you feel you need to work on, or stick to cardio if you really want to. If you really want to sweat, doing compound exercises (such as squats, lunges, bench press, etc.) using major muscle groups will get you there in no time. We will post some of our favorite sets, but you can incorporate almost any exercise into this type of workout and the fast paced reps will get you sweating in no time; enjoy!
Our favorite combos....
20 sec burpees 20 sec jumping jacks 20 sec push ups
10 sec rest 10 sec rest 10 sec rest
20 sec plank 20 sec squat and press 20 sec tricep dips
10 sec rest 10 sec rest 10 sec rest
X4 X4 X4
20 sec jumping lunges 20 sec bicycle crunches 20 sec mountain climbers
10 sec rest 10 sec rest 10 sec rest
20 sec butt kickers 20 sec supermans 20 sec squat jumps
10 sec rest 10 sec rest 10 sec rest
X4 X4 X4
Cardio is extremely important no matter what your long-term goals are. It helps build stamina, improves heart health, boosts metabolism, and of course, BURNS FAT!
Whether you are trying to lose weight or just trying to have a well-rounded routine, and just can't get yourself on that treadmill or to run outside, here are some options.
On the days we don't run, we try to do small cardio circuits. This usually consists of the stair master, elliptical, and our own modified HIIT workout. Doing each for small periods of time (or long depending on your level) is a great way to use different muscles and not get bored just doing one thing.
We usually do stairs, elliptical, stairs, elliptical, then a HIIT workout. On days we feel invincible, we may go through it twice, but on days where we already don't feel like running, we sure as hell aren't going to do that twice. Depending on your level, you may go anywhere from 10 minutes on each of the machines up to whatever time you feel most comfortable with.
The machines are the easy part, the HIIT can either be made up by yourself or taken as a class if your gym offers it.
If you don't know what HIIT is, it stands for high intensity interval training. It consists of several sets (6 in a typical class taught at the gym) in which two exercises are alternated between for 4 minutes. 20 seconds on one exercise, 10 seconds rest, 20 seconds on the other exercise, 10 seconds rest, and repeat until 4 minutes or 8 sets have been done.
If you aren't taking a class, choosing your sets is the best part! You can focus on whatever areas you feel you need to work on, or stick to cardio if you really want to. If you really want to sweat, doing compound exercises (such as squats, lunges, bench press, etc.) using major muscle groups will get you there in no time. We will post some of our favorite sets, but you can incorporate almost any exercise into this type of workout and the fast paced reps will get you sweating in no time; enjoy!
Our favorite combos....
20 sec burpees 20 sec jumping jacks 20 sec push ups
10 sec rest 10 sec rest 10 sec rest
20 sec plank 20 sec squat and press 20 sec tricep dips
10 sec rest 10 sec rest 10 sec rest
X4 X4 X4
20 sec jumping lunges 20 sec bicycle crunches 20 sec mountain climbers
10 sec rest 10 sec rest 10 sec rest
20 sec butt kickers 20 sec supermans 20 sec squat jumps
10 sec rest 10 sec rest 10 sec rest
X4 X4 X4