Shake Up Your Cardio

Shake Up Your CardioDo you go to the gym and do the same cardio routine every time? Do you always do the same boring thing on the same machine? Are you not getting the results that you want? Below are three cardio plans. A beginner, intermediate and advanced plan. They are designed to keep your body guessing the entire time you are working out and therefor keep your body getting fitter and stronger.

Beginner Plan: on treadmill

  • 5min warm up walking at 3.0 speed and 0 incline
  • 3min medium intensity walking at 3.5 speed and 0 incline
  • 2min fast walking at 4 speed and 0 incline
  • 2min walking at 3.0 speed and 2 incline
  • 2min walking at 3.0 speed and 3 incline
  • 2min walking at 3.0 speed and 4 inlcine
  • 2min walking at 3.0 speed and 5 incline
  • 2 min walking at 3.0 sped and 6 incline
  • 2 min walking at 3.5 speed and 0 incline
  • 2 min walking at 3.8 speed and 0 incline
  • 2 min walking at 4 speed and 0 incline
  • 2 min walking at 4.2 speed and 0 incline
  • 2 min cool down at 3.0 speed and 0 incline

Intermediate Program: You Need treadmill and a skipping rope

  • 3 min warm up at 3.5 speed and 0 incline
  • 2 min 4.0 speed and 0 incline
  • 5 min jog at 5.5 speed
  • 5 min walk at 3.5 speed and 10 incline
  • get off treadmill and skip rope for 2 min
  • stay off treadmill and do 20 squat jumps (have feet shoulder width apart, sit backwards into a squat, jump up, land back into a squat, repeat)
  • jog on the treadmill at 5.5 speed and 0 incline
  • walk on the treadmill at 3.5 speed and 10 incline
  • cool down at a 3.0 speed walk

Advanced Program: you need a treadmill, skipping rope and a bosu ball

  • 5 min warm up at 4.0 speed and 0 incline
  • jog on treadmill for 3 min at 6.0 speed and 0 incline
  • jog on treadmill for 2 min at 6 speed and 2 incline
  • jog on treadmill for 2 min at 6 speed and 3 incline
  • jog on treadmill for 2 min at 6 incline and 4 incline
  • sprint on treadmill for 1 min at 7 speed and 0 incline
  • jog on treadmill for 1 min at 6 speed and 0 incline
  • get off treadmill
  • skip for 2 min
  • do 30 squat jumps (have your feet shoulder width apart, sit backwards like you are sitting on a chair, jump upwards, land backwards into a squat, repeat)
  • get on the top of the bosu ball and run on the top of the bosu ball for 30 seconds
  • do 20 burpies with the bosu ball (turn the bosu ball over so the dome part is facing down, start standing with bosu on the floor/ dome part is facing down, bring your hands down to the top of the bosu, jump your feet backwards into a plank position, jump your feet back in and stand back up)
  • walk on treadmill for 2 min at 3.5 speed and 0 incline
  • jog on treadmill for 3 min at 6.0 speed and 0 incline
  • jog on treadmill for 1 min at 6.1 speed and 0 incline
  • jog on treadmill for 1 min at 6.2 speed and 0 incline
  • jog on treadmill for 1 min at 6.3 speed and 0 incline
  • jog on treadmill for 1 min at 6.4 speed and 0 incline
  • jog on treadmill for 1 min at 6.5 speed and 0 incline
  • jog on treadmill for 1 min at 6.6 speed and 0 incline
  • jog on treadmill for 1 min at 6.7 speed and 0 incline
  • jog on treadmill for 1 min at 6.8 speed and 0 incline
  • jog on treadmill for 1 min at 6.9 speed and 0 incline
  • jog on treadmill for 1 min at 7 speed and 0 incline
  • jog on treadmill for 3 min at 6.0 speed and 5 incline
  • jog on treadmill for 2 min at 5.5 speed and 0 incline
  • walk on treadmill for 2 min at 3.5 speed and 0 incline
  • walk on treadmill for 1 min at 3.0 speed and 0 incline

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