Cardio/HIIT

6 Minute Tabata Workout

Who doesn't love TABATA? Just kidding. If you've done a tabata style workout you probably know how brutal it can be but it's also a really efficient way to get the heart pumping and fatigue specific muscle groups. Try this out as a quick solo workout or to build into a larger circuit. Tag a friend who would do this with you! 

Jump rope (mad props if you can do double unders all the way through this) 20 seconds on
10 seconds rest
Push ups 20 seconds on
10 second rest
Repeat 6x

📷: @materas

The Ultimate Jump Rope Challenge

When was the last time you jump roped? It's cheap, portable and strengthens upper and lower body while also requiring some serious cardiovascular endurance.

If you're new to jump roping or trying for the first time in a while try this workout:

50 jumps>15 sec rest and repeat 5 times.

If you're wanting more of a challenge try this:

100 jumps>15 sec rest and repeat 5 times  

If you're familiar with double unders this is the ultimate jump roping challenge:

10 double unders, rest
20 double unders, rest 
30 double unders, rest
40 double unders, rest
50 double unders, rest
60 double unders, rest
50 double unders, rest
40 double unders, rest
30 double unders, rest
20 double unders, rest
10 double unders, DONE!

The rule is this: once you've completed 10, move onto 20. If you fail to complete 10, you have to start over again. For example: If you make it 59 but not 60, you must start at 50 again.  

Good Luck! 
 

Feel the Burn With This Stair Workout!

Stairs are a great way to get a quick, yet intense workout in your day.  Try these moves to get your legs and glutes stronger:

Find a set of stars that has 20 to 50 steps.

1.     Up and down once, single step on each stair

2.     Up with two steps on each stair, single step down

3.     Up sideways (right leg leading), single step down

4.     Up sideways (left leg leading), single step down

5.     Up skipping one step, single step down

Repeat five times.

3 Moves to Work Arms, Cardio and Core

The Chaturanga Push Up - this exercise alone incorporates hamstring flexibility, core and upper body strength. They can be performed often and I highly recommend office workers to get away from their desk a couple times a day to do these. 

Chaturanga Push Ups x10 (Modification: use knees) 

50 jumping jacks

1:00 plank hold

30 second side plank hold/side

Reapeat 3x

 

 

The 20 Minute Hill Workout

Min 1: Treadmill @ 3.5mph @ 1.0% incline
(The First 3 minutes is a steady paced walk)
Min 4: Treadmill @ 3.5mph @ 2% incline
Min 5: Treadmill @ 3.5mph @ 3% incline 
Min 6: Treadmill @ 3.5mph @ 4% incline
Min 7: Treadmill @ 3.5mph @ 5% incline
Min 8: Treadmill @ 3.5mph @ 6% incline
Min 9: Treadmill @ 3.5mph @ 7% incline
Min 10: Treadmill @ 3.5mph @ 8% incline
Min 11: Treadmill @ 3.5mph @ 9% incline
Min 12: Treadmill @ 3.5mph @ 10% incline
Min 13: Treadmill @ 3.5mph @ 11% incline
Min 14: Treadmill @ 3.5mph @ 12% incline
Min 15: Treadmill @ 3.5mph @ 13% incline
Min 16: Treadmill @ 3.5mph @ 14% incline 
Min 17: Treadmill @ 3.5mph @ 15% incline
Min 18-20: Cool down. Treadmill returns to 1% incline at 3.5mph. 

MODIFICATION TO MAKE EASIER: Make your walking pace 3.0mph.

MODIFICATION TO MAKE HARDER: After you've reached the 15% incline, go back down 1% every minute until the treadmill returns to 1% incline. (It's the reverse of what you just did). 

FUN FACT: This treadmill workout is adapted from a test that firefighters have to perform for their annual stress test. With a doctor present, electrodes are placed in specific locations on their chest to get an EKG report of how their heart reacts to exercise. Often times, this test is performed on a Super Treadmill which reaches a 40% incline. This allows the firefighter to exercise until fatigue which creates a baseline for returning years.

30 Minute Interval Cycle Workout

Cycling is a great form of exercise for those with knee or low back issues as it is low impact and still an effective cardiovascular workout. This 30 minute interval workout is far from just a coast on the boardwalk! Alternating between fast, light efforts (high rpm's and low resistance) and heavy, steep climbs (low rpm's and high resistance) allows the heart and lungs to be challenged while burning the most calories in the least amount of time. Good luck!  

 

 

 


Time                                   Purpose                                 Notes 
0:00 - 5:00                        Warmup                  Low Gear/Moderate RPM 

5:00 - 5:30                           Sprint                        Low Gear/High RPM 

5:30 -6:30                          Recover                  Low Gear/Moderate RPM

6:30 - 7:00                          Sprint                         High Gear/Low RPM 

7:00 - 8:00                        Recover                   Low Gear/Moderate RPM

8:00 - 8:45                          Sprint                          Low Gear/High RPM 

8:45 - 9:45                         Recover                    Low Gear/Moderate RPM

9:45 - 10:30                         Sprint                          High Gear/Low RPM

10:30 -11:30                        Recover                     Low Gear/Moderate RPM  

11:30 - 12:30                         Sprint                            Low Gear/High RPM 

12:30 - 13:30                      Recover                     Low Gear/Moderate RPM

13:30 - 14:30                        Sprint                            High Gear/Low RPM

14:30 - 15:30                      Recover                     Low Gear/Moderate RPM

15:30 - 16:00                       Sprint                           Low Gear/High RPM 

16:00 - 17:00                     Recover                     Low Gear/Moderate RPM

17:00 - 17:30                      Sprint                               High Gear/Low RPM

17:30 - 18:30                     Recover                      Low Gear/Moderate RPM

18:30 - 19:15                       Sprint                               Low Gear/High RPM 

19:15 - 20:15                      Recover                      Low Gear/Moderate RPM

20:15 - 21:00                      Sprint                              High Gear/Low RPM

21:00 - 22:00                   Recover                       Low Gear/Moderate RPM

22:00 - 23:00                   Sprint                              High Gear/Low RPM

23:00 - 24:00                  Recover                       Low Gear/Moderate RPM

24:00 - 25:00                   Sprint                               Low Gear/High RPM

25:00 - 26:00                  Recover                       Low Gear/Moderate RPM

26:00 - 30:00                Cooldown                     Low Gear/Moderate RPM