ALL Levels, even if you just had a baby!
DOWNLOAD the pdf Version of this workout
Please read, the workout part is very simple and easy to do without any equipment. Just gotta get through the why's and how's first!
So you have a great toning/cardio routine for days 1, 3, 5 but you are looking for some variety in your cardio days. Not only is it more important to do intervals for cardio so your endurance level increases...you burn 2x as many calories! Think about it, would you rather spend 60 minutes on a boring treadmill or get it done in 25 minutes = same calorie burn??? I know my answer, and these exercises make the time fly by. And I always finish feeling totally challenged and totallly worked out.
Summer is here and I have been promising to post some Cardio Workouts. Most of these are workouts I do, both pregnant and not-pregnant. Of course the easier ones are done during pregnancy and I make sure I stay between a 5 & 8 on the Rate of Perceived Exertion Scale. I also make sure I don’t get that “totally challenged/worked out” feeling…that’s way too much while prego with a baby!If you need to read the Pregnancy do’s and don’t please go to
www.momsintofitness.com/exercise-pregnancy
And ALL these workouts can be done with the kids. Sometimes you have to get creative, right?! Depending on my kids moods (or hopefully naptime) I will take them outside and let them play or put them in the stroller. You have to be a good judge of what's safe and fun for you and your family. But a driveway can provide a ton of fun, while you see some results!
I will take the monitor outside to my driveway during naptime and get a great workout in! A change of scenery can do wonders for your mind and body.
WARNING: if you hate jogging you should do 1 of my $5 workouts downloads. Choose from Cardio Plyometrics (download #1) or Cardio Plyometrics 2 (download #8). These can be done inside on your computer or outside on your Ipod or Droid!
There are 3 levels, use whichever one best suits you. Novice exercisers and Beginners: you can always spend 2-3 weeks doing each one and watch your endurance improve!
Recently had a baby? Start with 3 weeks at the Novice Intensity, 2 weeks at the Medium Intensity and 2+ weeks at the Max Intensity. At the Max Intensity Level, HIIT Cardio 1, you will repeat the sequence 4x and gradually work up to 8x.
You will need to hydrate at least every 15 minutes with 1 cup (8 oz) of water. If it’s hot where you are, you need to hydrate and take a break every 5-10 minutes!!!!
DOWNLOAD the pdf Version of this workout
HIIT Cardio 1 - Max Intensity (probably not during naptime)
Warmup 3 min:
walking or jogging or series of 20 jumping jacks-20 mini squats-20 hi knees-20 butt kickers (repeat 3x)
Workout 20 min:
*you are totally setting your own pace and standards here
Jog 150 steps (or 1 minute)
Run 100 steps (or 45 seconds) * this is 20% faster than your jog
Sprint 50 steps (or 30 seconds) * this is maximal effort
Repeat 8x
You should feel a true challenge, like you don’t want to finish, by the 7th and 8th repetition. That said, you need to know your limits and when to say stop.
Cool Down 2 min:
Walk for 2 minutes then stretch your entire body. Gotta lengthen those muscles after shortening them!
HIIT Cardio 2 –Max Intensity (can be done if you are by yourself OR while kids are napping if you have a driveway and a monitor)
Warmup 3 min:
series of 20 jumping jacks-20 mini squats-20 hi knees-20 butt kickers (repeat 3x)
Workout 20 min:
*You need 6 dividers…these can be cones, a weights, bubble bottles, anything to mark your space! Place these dividers in a straight line about 10-12 steps in between.
Suicide – run from divider #1 to divider #2 and back to divider #1, then run to divider #2 and back to #1, then run to divider #3 and back to #1 etc.
20 Tuck Jumps (jump from both feet and lift your knees towards your hips)
Repeat Suicide
50 Jumping Jacks
Repeat Suicide
50 Hi knees
Repeat Suicide
50 Lateral Ski Jumps (shift your weight from 1 leg to the other as you jump side to side)
Repeat from the 1st suicide
Cool Down 2 min:
Walk for 2 minutes then stretch your entire body. Gotta lengthen those muscles after shortening them!
Cardio Intervals 1 - Medium Intensity (probably not during naptime)
Warmup 3 min:
walking or jogging or series of 20 jumping jacks-20 mini squats-20 hi knees-20 butt kickers (repeat 3x)
Workout 25 min:
Jog 150 steps (or 1 minute)
Sprint 50 steps (or 30 seconds)
Walk 25 steps (or 15 seconds)
Repeat 12-14x
Cool Down 2 min:
Walk for 2 minutes then stretch your entire body. Gotta lengthen those muscles after shortening them!
Cardio Intervals 2 - Medium Intensity (can be done if you are by yourself OR while kids are napping if you have a driveway and a monitor)
Warmup 3 min:
series of 20 jumping jacks-20 mini squats-20 hi knees-20 butt kickers (repeat 3x)
Workout 20 min:
*You need 6 dividers…these can be cones, a weights, bubble bottles, anything to mark your space! Place these dividers in a straight line about 10-12 steps in between.
Suicide – run from divider #1 to divider #2 and back to divider #1, then run to divider #2 and back to #1, then run to divider #3 and back to #1 etc.
20 Tuck Jumps (jump from both feet and lift your knees towards your hips)
Walk or Jog to divider #6 and back
50 Jumping Jacks
Repeat Suicide
50 Hi knees
Walk or Jog to divider #6 and back
50 Lateral Ski Jumps (shift your weight from 1 leg to the other as you jump side to side)
Repeat from the 1st suicide
Cool Down 2 min:
Walk for 2 minutes then stretch your entire body. Gotta lengthen those muscles after shortening them!
Cardio Intervals 1 - Novice Intensity (probably not during naptime)
Warmup 3 min:
walking or jogging or series of 20 jumping jacks-20 mini squats-20 hi knees-20 butt kickers (repeat 3x)
Workout 20 min:
Walk 100 steps
Jog 50 steps
Cardio Block (please do only what you can):
20 Jumping Jacks,
10 Tuck Jumps (jump from both feet and lift your knees towards your hips),
30 Lateral Ski Jumps (shift your weight from 1 leg to the other as you jump side to side)
Repeat 5-7x
Cool Down 2 min:
Walk for 2 minutes then stretch your entire body. Gotta lengthen those muscles after shortening them!
Cardio Intervals 2 - Novice Intensity (can be done if you are by yourself OR while kids are napping if you have a driveway and a monitor)
Warmup 3 min:
series of 20 jumping jacks-20 mini squats-20 butt kickers (repeat 3x)
Workout 20 min:
*You need 6 dividers…these can be cones, a weights, bubble bottles, anything to mark your space! Place these dividers in a straight line about 10-12 steps in between.
Suicide – run from divider #1 to divider #2 and back to divider #1, then run to divider #2 and back to #1, then run to divider #3 and back to #1 etc.
20 Jumping Jacks
Walk or Jog to divider #6 and back
5 Tuck Jumps
Walk or Jog to divider #6 and back
30 Hi knees
Walk or Jog to divider #6 and back
30 Lateral Ski Jumps (shift your weight from 1 leg to the other as you jump side to side)
Repeat from the 1st suicide, 2-3x through
Cool Down 2 min:
Walk for 2 minutes then stretch your entire body. Gotta lengthen those muscles after shortening them!
