Cardio Workouts
by: Janel Brown
Cardio Basics
WHAT IS STEADY-STATE CARDIO?
Steady-State Cardio is a lower intensity workout that you can do for a longer period of time.
WHAT IS FASTED CARDIO?
Fasted Cardio is done first thing in the morning before eating. "Research shows that exercising in a fasted state increases both lipolysis and fat oxidation rates. Lipolysis is the breaking down of fat cells for energy. Fat oxidation is the burning of this energy by cells."
WHAT IS HIIT?
HIIT (High Intensity Interval Training) is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. HIIT is the concept where one performs a short burst of high-intensity (or max-intensity) exercise followed by a brief low-intensity activity, repeatedly, until too exhausted to continue. Though there is no universal HIIT session duration, these intense workouts typically last under 30 minutes, with times varying based on a participant's current fitness level.
What is my Target Heart Rate Range?
To Calculate your predicted HR max:
220 - your age = _________
As always, be sure to consult your physician before entering into any exercise program.
8/1 - Cybex Arc Trainer
20 Minutes
2 minutes warm up at 20 - 3% incline
3 minutes at 45 - 4% incline
1 minute at 25 - 3% incline
3 minutes at 55 - 6% incline
1 minute at 30 - 3% incline
3 minutes at 65 - 8% incline
1 minute at 35 - 3% incline
2 minutes at 75 - 10% incline
1 minute at 60 - 8% incline
1 minutes 45 - 6% incline
30 seconds at 40 - 3% incline
30 seconds at 35 - 2% incline
30 seconds at 30 - 1% incline
30 seconds at 25 - 3% incline
8/2 - Off
8/3 - Assault Runner
15 Minutes - 10:20
Sprint 10 Seconds
Recover 20 Seconds
8/4 - Off
8/5 - Treadmill
30 Minutes - Steady State
8/6 - Off
8/7 - Jump Rope
20 Minutes
30 Seconds Jump Rope
10 Seconds Off
1 Minute Jump Rope
10 Seconds Off
1.5 Minutes Jump Rope
10 Seconds Off
2 Minutes Jump Rope
10 Seconds Off
2.5 Minutes Jump Rope
10 Seconds Off
3 Minutes Jump Rope
10 Seconds Off
2.5 Minutes Jump Rope
10 Seconds Off
2 Minutes Jump Rope
10 Seconds Off
1.5 Minutes Jump Rope
10 Seconds Off
1 Minute Jump Rope
10 Seconds Off
30 Seconds Jump Rope
8/8 - Off
8/9 - Burpees AMRAP
7:00 Minute Time Cap!
8/10 - Off
8/11 - Concept 2 Rower
5000 Meters
8/12 - Off
8/13 - Treadmill
20 Minutes
2 minutes at 5.0 - 0% incline
1 minute at 5.0 - 4% incline
1 minute at 5.0 - 8% incline
2 minutes at 3.0 - 4% incline
3 minutes at 5.5 - 0% incline
2 minutes at 5.5 - 8% incline
3 minutes at 5.8 - 0% incline
2 minutes at 5.8 - 4% incline
1 minute at 5.8 - 8% incline
2 minutes at 3.0 - 4% incline
8/14 - Off
8/15 - Stepper
15 Minutes
3 minutes Level 8
3 minutes Level 9
3 minutes Level 10
3 minutes Level 11
3 minutes Level 12
8/16 - Off
8/17 - Treadmill
20 Minutes - Steady State
8/18 - Off
8/19 - Recumbent Bike
25 Minutes
5 Minutes - Level 8 - RPM 90+
4 Minutes - Level 11 - RPM 80+
3 Minutes - Level 13 - RPM 65+
2 Minutes - Level 14 - RPM 50+
1 Minute - Level 2 - RPM 50+
4 Minutes - Level 12 - RPM 80+
3 Minutes - Level 14 - RPM 65+
2 Minutes - Level 16 - RPM 50+
1 Minute - Level 2 - RPM 50+
8/20 - Off
8/21 - Jacob's Ladder
10 Rounds
30 Seconds On
20 Seconds Off
8/22 - Off
8/23 - Stepmill
20 Minutes
1 Minute - Level 3
1 Minute - Level 4
1 Minute - Level 5
2 Minutes - Level 6 - Double Step
2 Minutes Level 10 - Single Step
1 Minute Level 4
1 Minute Level 3
1 Level 2
*Repeat
8/24 - Off
8/25 - Concept 2 Rower
20 Minutes
1 Minute On
20 Seconds Off
8/26 - Off
8/27 - Keiser M3 Bike
30 Minutes
(Time - Speed - Resistance)
3 Min - Slow - Light - Sit
5 Min - Moderate - Moderate - Sit
5 Min - Fast - Heavy - Sit 60: Stand 60
4 Min - Fast Moderate - Sit
5 Min - Fast - Heavy - Sit 60: Stand 60
3 Min - Moderate - Heavy - Stand
2 Min - Fate - Moderate - Sit
2 Min - Moderate - Light - Sit
8/28 - Off
8/29 - AMT
40 Minutes
5 Minutes - Level 1 or 2
10 Minutes - Short Strides Level 4 or 5
10 Minutes - Climb Mode - Level 5 or 6
10 Minutes - Wide Strides - Level 5 or 6
5 Minutes - Level 1 or 2
8/30 - Off
8/31 - Assault Bike
10 Rounds
10 Calories - Arms Only
10 Calories - Legs Only
10 Calories - Total Body
* BONUS *
Human Machine
20 Minutes
1 Minute Jumping Jacks
1 Minute Air Squats
1 Minute Mountain Climbers
1 Minute Air Squats
1 Minute Push-ups
1 Minute Air Squats
1 Minute High Knees
Rest 1 Minute
1 Minute Jump Rope
1 Minute Burpees
1 Minute Walking Lunge
1 Minute Burpees
1 Minute Run in Place
1 Minute Burpees
1 Minute Pull-ups