Cardio for people who hate cardio.

I know how daunting ‘cardio day’ can be for many of us, especially when a treadmill or elliptical is in our future, but it doesn’t have to be miserable. There are so many different ways you can use these machines, in fact, you don’t even have to use one to get a cardiovascular workout in.

Here are a few options to keep things interesting:

Circuit Training- Circuit training involves doing exercises (strength, cardio or both) back to back with little recovery in between. This allows you to get a  cardio effect even if you are only doing strength exercises.

Here is an example of a circuit workout:

anti vs booty and abs workout

Trail running- One of my favorite ways to get in steady- state cardio. With the beautiful scenery around you, you will find it much easier to get through a 30- minute run, and might even end up running longer than you planned!

photo (74)

Group classes- There are so many to choose from- cycling, Body Pump, cardio kickboxing Zumba. Try them all out and find which one fits you best.

Interval training- Workouts in which you alternate from a period of high- intensity work to low- intensity work (or rest). This promotes excitement in your workout, and can get your out of a slump. Plus, you burn more calories in less time!

Here is an example from Julie over at PB Fingers:

 

 

Cross training on cardio machines- This is a fun way to keep things interesting. Basically you move from cardio machine to cardio machine of your choice.

Example: spend 10 minutes on the treadmill, then move to the elliptical. Choose two or more, do steady- state or intervals. There are many options to choose from!

I hope this has given you some ideas on ways you can implement cardio into your workout without dreading it days before.

How do you get your cardio in?

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My health mistakes and a killer cardio, arms and abs workout

Hey guys,

I have been away for a couple of weeks. It was extremely busy over the holidays and things are just now getting back to normal. I love the holidays, but it is nice to get back to my regular routine.

As we enter a new year, I have been thinking about some small tweaks I can make that will positively effect my health. Although I would be considered a healthy, fit American, there are some health mistakes I am guilty of. By making a conscious effort to avoid these mistakes, there will be a big impact on my health and quality of life. I encourage you guys to do the same.
Here are my top three mistakes that I am guilty of making:
1. Not enough H2O- I hate the fact that it is so hard for me to keep up the habit of drinking enough water. It is something I have been working on for years. I always start out great, but it doesn’t last. I am disciplined with so many other aspects of my health, so it is frustrating that I have such a big problem with this, especially since it is one of the single most important things you can do for your body to stay healthy.
2. Not enough sleep– I am sleep deprived for obvious reasons- I know it is important to get back on a normal sleep schedule, but I need to realize that a normal schedule now will not be what I considered normal pre- baby.
3. Skipping meals– I never used to be guilty of this until I became a parent. It is much harder to eat three meals a day when you are busy taking care of everyone else. If you are guilty of this one it is important to remember that you need to be taken care of too! Food nourishes your body and gives you energy. Your metabolism is also much slower when skipping meals.
Another mistake that most people are guilty of is obsessing about their weight. I did not add this to my top three because I have been working on this one for years and have improved tremendously. It is a slippery slope to this dangerous obsession that many Americans struggle with. As soon as I threw out my scale and quit obsessing about the numbers I lost weight and was much happier. If you struggle with this mistake try throwing out the scale. You will be amazed by the freedom that comes along with it.
I am sure you guys can relate to some of these mistakes, and I hope this will motivate you to take a look at your health and make the small tweaks that make a big difference.
Now, here is the first workout of the year! I love this because it is quick and intense. It works your arms and abs while kicking your butt with some cardio. You can also find this workout, along with others, on my workout page.

arms, abs and cardio blast

Below, I have listed the exercises that may be unfamiliar to you:

V- ups

v ups

http://www.shape.com/fitness/workouts/
bikini-belly-bootcamp?page=6

Around the Worlds

around the world 2

http://www.bodybuilding.com/exercises/
detail/view/name/around-the-worlds

around the world

Kettlebell twists

Plank kick outs

plank kickouts

http://health.yahoo.net/experts/
healthieryou/burn-300-calories-22-minutes

bent over row

bent over row

http://fitnesshealthexpert.info/
fitness-health-exercise/back/rows.php

Bent knee hip raise

bent knee hip raise 2

http://www.bodybuilding.com/exercises/
detail/view/name/bent-knee-hip-raise

bent knee hip raise

Leg/ cardio circuit

So yesterday I was in a bit of a hurry and did not get to post my workout! below is the workout I did yesterday that I have created for myself. I have posted it on the strength training page because you can also do this without the cardio intervals for an extremely effective strength training workout.

You can change out he jumping jacks in this interval for any cardio workout you like. I love burpees because they are so effective but being 8 months pregnant has made that exercise I tad bit difficult!

Leg/ cardio circuit

12 squats with dumbbells

12 lunges with dumbbells (each leg)

45 sec jumping jacks

12 chair squats (each leg)

30 sec wall sit

45 sec jumping jacks

12 goblet squats

12 donkey kicks (each leg)

45 sec jumping jacks

12 jumping squats

12 hip bridge

45 sec jumping jacks

Do this interval 2-3 times.