Creative Cardio Workout Plans

How many people like to trudge away on the treadmill to get their cardio workout in 3-5 times a week?  The answer, not many. I myself enjoy the treadmill but know I am not the majority on this one.  So what can you do to get your heart rate up to burn those calories without being on the treadmill for hours on end?  Here are some options:

Option 1: Cardio Lifting
*Don't be scared by the title

1. Squats with a shoulder press
2. Step-ups onto a bench with a bicep curl
3. Lunge w/woodchopper
4. SB-V-up pass thrus
5. Up-Down Planks
6. Dips w/toe reach
7. Chest press to a crunch
8. Deadlift to a row

*Repeat above exercises 1 time if you are a beginner, 2 times intermediate and 3-4 for advanced, you want to do 10-15 reps of each exercise

Option 2: Cardio Mix-Ups
*Note this workout is best when the gym is not to busy

1.On cardio equipment of your choice 2 minutes at the top speed you can handle
2. Get off and perform 20 squats
3. On another piece of cardio equipment of your choice 2 minutes at the top speed you can handle
4. Get off and perform 20 lunges
5. Back to 1st cardio equipment 2 minutes at the top speed you can handle
6. Get off and perform 15 jump squats (regular squats if you cannot do jump squats)
7. Side step-ups to bench w/shoulder press- 10 a side
8. Cable Woodchoppers- 10 a side
9. Pull-ups or assisted pull-ups- 15
10. Split Jumps (regular lunges if you cannot do split jumps)- 14

*Repeat above exercises 1 time if you are a beginner, 2 times intermediate and 3-4 for advanced

***Note above workouts are to be performed after a 5-10 minute warm-up and should include a 5-10 minute cool down to get your heart rate back down.

If you don't know what some of the workouts are google the names and it should pop up or check out my website for videos on some of the exercises.  www.safiretraining.com

Interval Training-What is it?

What is interval training?  Interval training is when you are going as hard as you can for a specified amount of time you than rest or have an active rest for a specified amount of time.  See example below

2 Minutes- at 85% of your max heart rate or on a scale of 1-10 you are at an 8.  

1 Minute-at 50% heart rate or on a scale of 1-10 you are at a 2.

*Repeat this for 20-30 minutes.  

Can Intervals be done on any apparatus?

Yes you can do intervals on the treadmill, bike, elliptical, stair master.

I recently went to a fitness conference where I learned the wave of the future of intervals I will share with you the workout below!! I personally tried it and burned 500 calories in the 30 minutes doing the workout so I highly recommend it if you have no heart issues.

3 in 1 workout

*This workout can be done again on any cardio apparatus-I did mine on the treadmill.  Also if you have a heart rate monitor it helps you during this workout.

First 10 minutes:

20 seconds at 95% of your max heart rate 

40 seconds active rest 

Next 15 Minutes:

50% max heart rate the entire 15 minutes

Last 10 Minutes:

30 Seconds at 95% of your max heart rate

90 Seconds active Rest 

*I will write the exact program I did personally for you visual learners (Like myself)

On the treadmill

20 Seconds- I ran at 9.5/10mph

40 seconds- I walked at 3.5mph

On the Elliptical/Pre-Cor

15 Minutes- I kept my heart rate around 65% instead of 50%

On the Treadmill

30 Seconds- I ran 9.5/10 mph

90 Seconds-I walked at 3.5mph 

Burn those calories!!

Pets as workout buddies

If your in a workout rut and you want someone to play with look no further than your dog.  Dogs are great workout buddies they can help set your pace or give you an extra push.  If you like to run your dog can bring a whole new aspect to your training.  For women they can also add a sense of security.  

Growing up I would always take my dog on bike rides with me.  My dog Shadow loved to run along beside me.  He would be very protective anytime we came across a strange dog and make sure the coast was clear for me to bike or run thru.  

Another great reason working out with your pet can be a new adventure in some cities they now have people and dog yoga.  You can actually do a yoga class with your dog.  If your dog is not that well trained it might not be the best option for you.  

So I challenge you if you have not try to go for a bike ride or run with your dog to amp up your workout this week.  If you have a cat this article may not pertain to you :) 

5K Runs

Last night I ran in my first 5K run of the summer.  I really didn't train to tough to get in shape for it like I would have liked to, but still ran a decent time.  I shaved off 15 seconds from my practice times.  The picture above is with the people I ran the race with this year.  Addie another in-home personal trainer and her husband Kory. 

Last year I had the honor of instructing a running group.  I took 4 people through their first 5K.  It is such a privilege to see someone meet their goals.  All of the people in my group finished the race and felt amazing after they did such.  Even if they had to walk throughout the race that is totally fine.  Most people think they need to be able to run the entire race.  That is not the case.  Quite a few people will run it like they do intervals.  Run as much as they can take a walk break for a minute run another 2-4 minutes take another 1 minute walk break.  People will not judge you while they are running.  Everyone is so focused on themselves they don't pay any attention to what other people in the race are doing.  So if you haven't already challenge yourself to sign up for a 5K.  You just might find you are a "runner" after all. 

Find you fitness niche

Everyone has a fitness niche you just might not have found yours yet.  If you don't like working out and have never found something you enjoy to do while working out no wonder it is no fun for you.  There are SOOO many opportunities now to try different classes such as yoga, pilates, kickboxing, zumba, bootcamps, PiYo, ballet classes, running classes, spin classes.  So if you think your not someone who works out try to re-think about what your likes are.  Have you really tried every fitness niche out there?  If not try something new, step outside your comfort zone and you might discover a lifelong passion.

Running without the gadgets

Today I  went for a run in the country without any gizmos or gadgets.  Meaning no I-pods or heart rate monitors.  I ran on the gravel roads without any distractions just my thoughts.  I enjoyed thinking about my upcoming day, planned a to do list.  Than my inner yoga kicked in and I stayed present with what I was doing.  I noticed my hip started hurting and my breath.  I pushed through those pains and thought what great stretches I could be doing for my hip when I was done with my run.  I noticed the smell of the farms around me as well as the wind picking up in certain spots on the run.  I was overall very connected to myself on the run.  I ran until I thought I was done. I didn't do it for a certain amount of time or calorie burn.  How freeing to not do that!  Once every couple weeks I can see myself running like this and would recommend it to try even if its just once.