Are you looking for some quick bursts of cardio to add to your daily routine? Well look no further, I have created four cardio routines for myself that I’m sharing below. Read on!
If you read my post about creating an exercisers creed (you can read it here) then you already know I’m not that into cardio. I guess when I say cardio I mean running. I do get into a running plan on occasion but it takes me so long to get comfortable at it (read: stop complaining about how hard it is) I’m rarely motivated enough to start.
Since I take such long breaks, each time I start I’m back to square one and need to work up my endurance and physical ability again (get my feet, legs and hips used to pounding the pavement). I may be more likely to stick to running if I had a treadmill since the changing weather creates great excuses for why I don’t want to run outside. I can be the queen of excuses at times.
Since I’m not currently doing any formal cardio and I know that as part of a well-rounded health plan I really should be including some sort of cardiovascular type activity (over and above chasing a toddler around) I’ve created several short HIIT (High Intensity Interval Training) type routines to do first thing in the morning.
I’m planning them for the morning since that’s really the only “free” time I have left in the day and I know I’m more likely to come up with excuses why I can’t get to it later in the day.
The four routines I’ve come up with use three different methods to complete a Hiit type workout. The first method is timed, the second is done by counting and the third, for which I came up with two routines, is a ladder style.
So without further delay here are the routines I will be trying out. At the end you will find links to samples of each exercise.
Note: if an exercise works each side of your body separately, like lunge jumps or high knees, complete both sides as a single count.
– MN Cardio Burst – Timed –
For this routine you will do work for 20 seconds then rest for 10 seconds and repeat this for 8 rounds for each pair of exercises. The workout should take you 15 minutes.
So more specifically…
Your first round will consist of 20 seconds of Jumping Jacks, 10 seconds of rest, 20 seconds of Butt Kickers, 10 seconds of rest. You will do this for 8 rounds then rest for one minute. You then move onto the next pair of exercise and do those for 8 rounds. Then again rest 1 minute. And finally move onto the last pair of exercises.
I use my gymboss timer and set it for two intervals – the first for 20 seconds, the second for 10 seconds and set it to repeat 8 times.
– MN Cardio Burst – Count –
This routine is done by counting repetitions. You will complete a specific number of repetitions for each exercise. Once you complete one set of the listed exercises rest for 30 to 45 seconds. You will repeat this 10 to 12 times. Depending on your rest time and how many times you repeat the set this workout should take you 15 to 20 minutes.
So more specifically…
You will do 10 jumping jacks, 15 high knees, 15 butt kickers, 10 mountain climbers and 5 burpees, rest for 30 seconds (or 45 seconds) then repeat 10 times (or 12 times).
– MN Ladder Workout #1 –
My ladder style workouts are done by working your way from 1 repetition of each exercise up to 10 repetitions then back down to 1. This workout should take you about 20 minutes.
So more specifically…
You will do 1 flutter squat, 1 high knees, 1 burpee, 1 jumping jack, then 2 flutter squats, 2 high knees, 2 burpees, 2 jumping jacks and so on until you get to 10 flutter squats, 10 high knees, 10 burpees, 10 jumping jacks. Then rest 1 minute. This time you will start with 10 flutter squats, 10 high knees, 10 burpees, 10 jumping jacks and work your way back down to 1 flutter squat, 1 high knees, 1 burpee, 1 jumping jack.
I find my memory works better if I say the thing I’m trying to remember out loud so I’m going to suggest counting out loud to prevent yourself from losing your place in case you need to pause (I paused a number of times).
– MN Ladder Workout #2 –
Done in the same manner as the previous workout but will different exercises. Again this workout should take you about 20 minutes.
You will do 1 lunge jump, 1 push-up, 1 butt kickers, 1 jump squat, then 2 lunge jumps, 2 push-ups, 2 butt kickers, 2 jump squats and so on until you get to 10 lunge jumps, 10 push-ups, 10 butt kickers, 10 jump squats. Then rest 1 minute. Now you will start with 10 lunge jumps, 10 push-ups, 10 butt kickers, 10 jump squats and work your way back down to 1 lunge jump, 1 push-up, 1 butt kickers, 1 jump squat.
Here’s a list of the exercises with links to how they are performed:
Let me know what you think once you’ve tried any of these. Do you have a similar workout routine you love? I’d like to hear about it. And of course if you have any questions feel free to contact me.
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