Yesterday was all about strength training. I’ll admit it. I LOVE LIFTING. Cardio not so much. I get bored easily. Where I know some of you would rather run your heart out, I’d rather lift. I know I need to do cardio as it’s good for my heart and sadly as I age I need to do it to help me burn off the fat in addition to the lifting.
Now some of you are cardio queens and will do cardio for a hours on end. I’m sorry to bust your bubble but if you desire to get shredded, ripped or etc. You got to limit your time on cardio. Here are some tips to follow:
- Your cardio should be limited to 30-35 minutes. You should only be doing cardio 3-5 days/week
- Do intervals — I mean you go hard for a certain period and then you recover and then go hard (I’ve attached an interval)
- Make sure you are sweating
- You should at some point feel uncomfortable
- Reading a magazine or book should be difficult unless you are looking at the pictures
- When you hop on cardio be sure to mix up the machines as well as the programs on said machines.
Today’s challenge
- If you are a cardio queen yes there is a definition in the urban dictionary. Scale back your cardio to 30-35 min.
- If you
hateI mean dislikecardiothen you will hop on for 30 min at least 3 times this week. Something I’ve been doing recently that really helps me to get through cardio is I’ve been doing finisher and then hoping on the treadmill and walking on an incline. I put the incline at 10 and the speed at fast enough that I can walk but running would be easier. - Below is a cardio workout for you to try.
Do the following circuit as many times as possible in 3 minutes. Rest only when needed:
Speed Skaters (5/side)
Mountain Climbers (10)
Burpees (5)
*Record below how many circuits
High Knees-30 sec
T-Pushup Pushup- 30 sec
Prisoner Squat- 30 sec
* Record below how many circuits
My cardio queens I haven’t forgot about you. Here is cardio rehab for you.
Hop on an elliptical. Warm up 5 min
Incline 9
We are working a ladder we are going up and if you are feeling strong you will come down.
30 sec hard don’t 160 strides/min
30 sec easy recover
60 sec hard don’t go below 160 strides/min
30 sec easy recover
2 min hard
1 min easy
3 min hard
2 min easy
4 min hard
3 min easy
now.. if you are feeling it go back down the ladder
4 min hard
3 min easy
3 min hard
2 min easy
2 min hard
1 min easy
1 min hard
30 easy
5 min cool down
GOOD LUCK.
Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.
Just joining now” Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight
Day 3 — Goal setting
Day 4 — What’s on your plate
Day 5 — Lift
Stay tuned.. tomorrow I will talk about treat meals.
Thank you for doing this for us. Awesome article.
HIT IT! On my way to the gym, lift, quick interval then post workout meal!
Did all my food prep yesterday.
Great I’m glad you enjoying them!!!
nice!!
I’ve saved this to my Evernote page on my phone – which goes with me everywhere…..It will be an easy reference when I am at the gym.
@Christine — awesome! Glad to be a resource