This week on Tipness Tuesday (aka: fitness tip tuesday) I share with you a full cardio workout that doesn’t involve any running what-so-ever!! This is my dream cardio workout you guys so listen up! 🙂
Full Cardio Workout
I’ve never been one who is into running. I’ve tried and tried and it’s just never stuck. It feels unnatural for me and it’s just plain boring! I still love the post run feeling, but I don’t want to have to suffer through another boring cardio workout… What should I do?!
The truth is my fit friends, is that you don’t need to run in order to get in a good cardio workout! First of all, I want to point out that there are many other cardio other than running and this workout I’m sharing today. However, it will leave you feeling drained, fatigued and still give you that amazing runner’s high! It’s a killer!
For this workout, you’ll start out by hitting the spin bike, then move to the stair-stepper, followed by few bodyweight circuits. It’s super simple and nearly every gym has the equipment you need. Make sure to follow the stretching sequences as best as you can because stretching is so important, a great warm up and cool down, and is sometimes overlooked!
I love to get my workout done quick, so I don’t mess around! Let’s GO!
Dynamic stretching is stretching that helps your muscles warm up, get loose, and ready to go hard in the paint! A dynamic stretch is a continuous movement like arm circles or leg swings. Bodyweight movements that focus on the muscle group you are about to work on are awesome as well.
The Workout: 10 leg swings each leg + 5 deep sumo squats + 5 frog jumps. Repeat 2 more times for a total of 3 sets.
HIIT Spin Bike
High intensity interval training is an awesome way to burn more calories in a shorter amount of time. Learn more about HIIT over in this post. For this segment, you’ll be getting your heart rate up and not giving it too much of a break! Start by warming up you legs with 5 minutes of a comfortable pace at a steady state.
Then begin the HIIT with 30 seconds of cranking that resistance up and stand while you pedal followed by 30 seconds of bringing the resistance back down and taking a seat on the saddle. Complete 10 times for a total of 10 minutes of HIIT.
Cool down on the bike with a comfortable steady state. Keep in mind that this might be a different resistance than when you warmed up.
The Workout: 5 minute warm up + 10 minutes of 30 seconds high intensity, 30 seconds low intensity + 5 minutes cool down. Complete a total of 20 minutes on the bike.
Steady State Stair-Stepper
Immediately following your HIIT sesh on the bike, head over to the stair-stepper machine and begin climbing! This will be a great burnout for your glutes and still keep your heart rate up in the fat burning zone.
Start out at a comfortable speed and then begin skipping a stair, only stepping on every other step. Make sure to firmly grip the handlebars when transitioning to this part. As you straighten your bent leg kick your free leg back into a glute kickback before stepping on the next stair. Make sure to really squeeze that glute!
If you need to slow down the machine in order to get that glute kickback in don’t hesitate! I don’t want anyone falling on their faces!
The Workout: Use every other stair with a glute kickback between each step. Complete 5 minutes total.
Okay we are almost done, I promise! These last 8 minutes will feel like the longest of the whole workout, but they will kick your calories burned into high gear! Make sure you have some room for plank work and for some jumping work.
There are 4 movements in this sequence which you will complete 4 sets of before moving on to the next movement. This form of HIIT is called Tabata, which I will do a full post on at some point in the future. You go hard for 20 seconds and rest for 10 seconds for a total of 4 minutes without resting. For this Tabata workout, there are two movements strung together to complete the 4 minutes round.
The Workout: 20 seconds mountain climbers, 10 seconds rest + 20 seconds plank jacks, 10 seconds rest + 20 seconds pop squats, 10 seconds rest + 20 seconds lunge/split jumps, 10 seconds rest. Complete 4 sets (or 2 minutes) of each.
Just like dynamic stretching, static stretching is also very important post workout. This will help to lengthen your muscles and release lactic acid build up to help with recovery.
The Workout: 30 second runner stretch each leg + 30 second glute split each leg + 30 second butterfly stretch. Follow with any other static stretch you feel that your body needs.
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