I can’t believe I am saying this but cardio actually sounds kind of fun today! I love the feeling when you get your heart rate up, your heart is pounding, you struggle to breathe because you are tired, and you get that burn in your chest. I know, I know that sounds absolutely bizarre but it feels SO GOOD!


Now, I am not talking about walking or running on a treadmill for an hour. That is NO fun to me at all. No, I am talking about intervals, high intensity training, and incorporating some body weight exercises for muscular endurance, tone and strength. Let’s mix up the cardio today and add some fun extras to it!

*Be sure to warm up before workout and cool down afterwards.

***YOUR 30 MINUTE WORKOUT AT THE GYM (You need a spin bike, treadmill, and stairs or stair machine)

Spin bike:

• Start at a low resistance and increase every 30 seconds for 5 minutes.

• 30 seconds pedaling while standing up on the bike and 30 seconds body weight air squats for 5 minutes alternating between both. (intervals- 30 sec. on bike, 30 sec. squats for 5 minutes!)

Further explanation: Set the spin bike on a low resistance to start to get your legs warmed up and going. Every 30 seconds increase the resistance just a little bit forcing your legs to pump a little harder, trying to maintain that speed. After 5 minutes of slowly amping up the resistance, it should be pretty heavy and difficult to move and your legs should be feeling tired. At this point, do 30 second intervals of pedaling while standing up on the bike and 30 seconds of body weight squats. So, you will pedal as hard and fast as you can for 30 seconds and then hop off the bike and do body weight squats (air squats) for 30 seconds. Keep alternating between these two for 5 minutes! TOTAL bike time: 10 minutes

Treadmill:

• 30 second fast jog/sprint on an incline then 30 seconds pushups: 5 minutes

• 1 minute run (no incline, just flat) then 1 minute plank hold.

Further explanation: Set the treadmill on an incline that you feel comfortable and safe at but will challenge you. Fast jog/sprint for 30 seconds. Hop off and do pushups on the ground for 30 seconds. Alternate between these two exercises for 5 minutes. Then, decrease the incline to just flat, level ground. Push yourself and run as hard as you can for 1 minute. Hop off and hold a plank for minute (on your elbows and toes- tummy facing the ground, keep your butt and back flat, keep your core tight) Alternate between these two exercises for 5 minutes. TOTAL treadmill time: 10 minutes

Stairs:

• 1 minute on: 1 minute jumping jacks

1 minute on: 1 minute crunches

1 minute on: 1 minute bicep curls

1 minute on: 1 minute burpees

1 minute on: 1 minute shoulder press

*repeat 1 more time

Further Explanation: walk or jog the stairs with all the energy you have for 1 minute. Hop off and do jumping jacks for 1 minute. Then stairs, then crunches, then stairs, then bicep curls…and so on down the list. Then repeat and do it all again! TOTAL stair time: 10 minutes

** All of these exercises are done at your own pace. You are only competing with yourself. Try to push yourself and work as hard as you feel comfortable and safe. Listen to some good pump up music during this workout, have water nearby, take rests when you need it, and most importantly…make it FUN!

Let me know if you need any further assistance with this kick your booty workout of the day! Enjoy!