Cardio! :)

Cardio! :)

Apr 13, 2014

Hey, hey, hey!!

I wanted to share with everyone my favorite cardio workouts!  Cardio is NOT my favorite, but it is necessary!  I don’t necessarily think you need to do it every day OR spend hours on the treadmill – but here are some ideas for you and things that I’ve felt have worked the best for me!

Cardio Workout #1:  Treadmill Sprints

Of course, I have to start with sprints!  It’s intense, it’s sweaty, AND it works great in shorter workouts!  So.. pick a treadmill, any treadmill!  Set the pace at a nice run.  A not too fast, not too slow type of pace.  I usually work around 6 mph at first.  Run for approximately 2 minutes, then.. ramp it up!  I usually bump it up to 8.5-9 mph.  This last 30-60 seconds.  You can run for 1 minute, sprint for 30 seconds OR run for 1.5-2 minutes, sprint for 30-60 seconds.  It all depends on how you feel!  I usually go for about 2 miles – it takes about 20 minutes!

Cardio Workout #2:  Elliptical Burn

This one is fun because it keeps you busy.  This is the no boredom workout!  If I want a longer cardio workout without getting bored – this is my go to!  You start with a 5 minute warm up.  Find something comfortable and at an easy level for you.  After the first 5 minutes, up the resistance and the elevation – go for 2 minutes.  Do this 2 more times.  You should be trying to keep your RPMs the same through the entire thing.  After the 3rd time upping the resistance and the elevation, you drop back down to your warm up settings – go for 2 minutes.  Then – keep the settings the same but go backwards!  That should be a total of 10 minutes post workout.  You are going to repeat that round 2 more times!  Then, have a 5 minute cool down.  The total time: 40 minutes!

Cardio Workout 3#:  Dr. Layne Norton’s Bike HIIT

This one is pretty straight forward as far as intervals are concerned.  Grab a spin bike and get moving!  You start pedaling for 90 seconds at a moderate pace with moderate resistance.  For the next 10 seconds, pedal as fast as you can.  For the next 20 seconds, crank the resistance UP and keep pedaling really fast.  Then, drop back down to the  moderate pace and moderate resistance.  Repeat 7 times.  Total time: 15 minutes.  Short, sweet, and a total killer!

These are my 3 favorite workouts and the ones I use the most.  You can use the same techniques on different machines depending on what your gym has available!  As you can see, I use High Intensity Interval Training (HIIT) every time I do cardio.  It’s been shown to be the best technique for fat burning while also preserving muscle.  I usually complete these workouts after lifting – and that’s why I like to keep them short!  If you try one out, let me know how you like it!  Don’t forget to PUSH IT!

xoxo

-A

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