Stay on Track: Holiday Cardio

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Holidays can be an enjoyable time to spend with family and friends. However, it is also one of the busiest times of the year between shopping, parties, and maintaining a work and family schedule. Our fitness routines tend to be the first thing we set aside in order to meet those pending obligations. However, exercise is a great way to maintain your weight throughout the holidays and to be consistent with living a healthy lifestyle. Here are a few tips to help you make fitness part of your holiday season.

  1. Treat each workout as if it were a date or a set appointment. Actually schedule time in your daily calendar.
  2. Follow a specific plan when you exercise. This allows you to be more efficient with your time.
  3. Incorporate interval training for cardio or combine cardio with resistance training to create a full body circuit workout.

Try these cardio workouts and let me know what you think. Modify any of the exercises or levels as needed. You can decrease or increase resistance, add more rest, longer work periods. You can also change or modify the bodyweight exercises to be less intense.

Spin Up (on spin bike): 20-24 minutes

  • Warm up 3 to 5 minutes at moderate pace and resistance (flat road).
  • Start in the saddle and increase resistance a quarter turn every 15 seconds, until you reach 1 minute (don’t cheat yourself here-make sure that the resistance is challenging at the end of 1 minute)
  • Now hold that resistance for 1 minute more.
  • Take the resistance off and rest 1 minute
  • Stand out of the saddle and add resistance a quarter turn every 15 seconds until you reach a minute.
  • Hold the climb for an additional minute
  • Rest 1 minute
  • Last climb is hovering over the saddle (butt barely lifted off the saddle) and adding resistance a quarter turn every 15 seconds until 1 minute is reached
  • Hold the hover 1 more minute
  • Rest 1 minute
  • 30 second seated sprint moderate resistance
  • 30 second recovery
  • Repeat above 2 segments 5 times total
  • Cool down 3 to 5 minutes at a light resistance

HIIT the Stairs (Stairmaster): 25 minutes 

  • Warm up 5 minutes level 8
  • Level 10: 30 seconds
  • Level 12: 1 minute
  • Level 10: 30 seconds
  • Level 13: 1 minute
  • Level 10: 30 seconds
  • Level 14: 1 minute
  • Level 10: 30 seconds
  • Level 15: 1 minute
  • Level 10: 30 seconds
  • Level 16: 1 minute
  • Level 10: 30 seconds
  • Level 17: 1 minute
  • Level 10: 30 seconds
  • Level 16: 1 minute
  • Level 10: 30 seconds
  • Level 15: 1 minute
  • Level 10: 30 seconds
  • Level 14: 1 minute
  • Level 10: 30 seconds
  • Level 12: 1 minute
  • Cool down 5 minutes level 8

Blast the Fat: Bodyweight & Treadmill Circuit 20-25 minutes

  • 5 minute treadmill at a moderate pace
  • 1 minute higher intensity (increase speed or incline)
  • 1 minute at a moderate pace
  • 1 minute higher intensity
  • 1 minute moderate
  • 15 jump squats
  • 15 mountain climbers
  • 15 burpees
  • 2 minute moderate intensity on the treadmill
  • 1 minute higher intensity
  • 1 minute moderate
  • 1 minute higher
  • 15 jump squats
  • 15 mountain climbers
  • 15 burpees

Around the World Elliptical: 24 minutes

  • Warm up 5 minutes
  • Resistance 7: 30 seconds fast and 10 seconds slow. Repeat 5 times
  • Resistance 5: 1 minute slower pace
  • Resistance 10: 30 seconds fast and 10 seconds slow. Repeat 5 times
  • Resistance 5: 1 minute slower pace
  • Resistance 12: 30 seconds fast and 10 seconds slow. Repeat 5 times
  • Resistance 5: 1 minute slower pace
  • Resistance 15: 30 seconds fast and 10 seconds slow. Repeat 5 times
  • Resistance 5: 1 minute
  • Resistance 15: 30 seconds fast and 10 seconds slow. Repeat 5 times.
  • Resistance 5: 5 minutes to cool down

Bodyweight Tabata Challenge: 8 rounds consisting of 20 seconds work followed by 10 seconds rest between each round. Approximately 20-25 minutes

  • Jump Squats: 20 seconds of jump squats followed by 10 seconds rest. Repeat that sequence for a total of 8 times
  • Jogging in place: Same time sequence as above
  • Mountain climbers: Same time sequence
  • Burpees: Same time sequence
  • Push ups: Same time sequence

Booty Blasting Treadmill: 33-35 minutes

  • 5 minute warm up gradually increasing the incline until you reach 12 to 15 (depends on the treadmill-could be higher)
  • 5 minutes: Walking lunges on an incline of 12-15 with a speed of 1.5 (light touch on handles)
  • 5 minutes:  Walking uphill on a 12 to 15 incline at a good pace (not holding the handles)
  • 5 minutes: Incline walking lunges
  • 5 minutes: Walking uphill at quicker pace
  • 5 minutes: Incline walking lunges
  • cool down 3-5 minutes

 

 

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