A garden fitness session

Making Cardio Fun

Making Cardio Fun

Running on a treadmill for 45 minutes my serve to burn off some excess calories and slightly increase your cardiovascular capacity, but it sure is boring. When looking to simply get lean it is useful to focus your attack from every angle so maybe the treadmill could be part of your fitness plan. I however can not be on a treadmill for more than 5 minutes without wanting to get off. Currently I am doing around 45 minutes interval training a week, I get a few of my clients to come and do this with me so that they get the extra cardio work that they need outside of their personal training sessions. Making cardio fun is essential to keeping all the people I train focused and enjoying what they are doing. Every week of my cardio is different here is how this weeks interval training workout looked.

Cardio Workouts Milton Keynes

Monday 

Warmup and mobility

Section 1 = 20 minutes whilst person 1 is running the lap the other will perform 2 exercises

Person 1 = 1 lap of track at a fast pace

Person 2 =  Pushups to failure and finish with 12lb medicine ball smashes until person 1 returns and then both people switch

Repeat until 20mins is up

 

Recover and stretch for 5 minutes

 

Section 2 = 20 minutes whilst person 1 is running the lap the other will perform 2 exercises

Person 1 = 1 lap of track at a fast pace

Person 2 = Plank to failure then AbMatt crunches (feet together knees apart) till partner returns then switch

Repeat until 20mins is up

 

Tuesday

Warmup and mobility

Section 1 = 20 minutes whilst one person sprints from crossbar to crossbar then walks back the other performs 1 of 2 exercises on rotation

Person 1 = Sprint from crossbar to crossbar walk back (recover)

Person 2 = Exercise 1 deep squat with medicine ball to throw it over crossbar at its highest point – Exercise 2 medicine ball smashes caught in a deep squat (these 2 exercises will rotate throughout the 20mins)

So each time you have finished your sprint you will do either exercise 1 or 2 whilst the other person sprints.

Repeat for 20mins

 

Section 2 = 20 minutes whilst one person sprints to the bar and this time jogs back the other person does 2 exercises on rotation.

Person 1= Sprint to the crossbar and jog back

Person 2 = Exercise 1 Burpees – Exercise 2 AbMatt crunches

Repeat and exchange as in other sections

 

Wednesday 

Warmup and mobility

30 minutes in total with a slow exchange between exercises to catch your breath

Person 1 = Row 2 minutes all out

Person 2 = Battle rope various different movements as long as you are working for the whole 2 minutes

Once this is finished 10 laps of the pitch with 5 pushups each corner

 

Thursday 

Warmup and mobility

45 minutes total with 6 exercises on rotation all performed to failure with perfect technique you are allowed a total of 4 minutes rest thoughout used only when necessary

  • Pushups
  • Pullups
  • Burpees
  • Tuck Jumps
  • Plank
  • Medicine Ball cleans

Cool down stretch

 

Friday 

Warmup and mobilty

Rowing all at fastest pace relative to the time set

1 minute on 1 minute of

2 minutes on 2 minutes off

3 minutes on 3 minutes off

4 minutes on 4 minutes off

3 minutes on 3 minutes off

2 minutes on 2 minutes off

1 minute on

 

As you can see these are varied and a lot more interesting than a simple jog, it is very important to vary the exercises and include a few easier sections to a workout so that its not just all out insanity.