I always get a ton of questions about my cardio routine and different cardio workouts that you all can do to change up your cardio and keep it from getting stale! I definitely think that is a big part of any workout routine is that changing up what you do not only keeps you from being mentally bored but it also helps keep you from being physically bored! What I mean by that is, your body needs to be challenged in order to change, so this way if you are trying new workouts and progressing, you will continue to get in better shape and improve your fitness levels.
I know I’ve mentioned but I do have a new workout program coming soon and it is not only going to have different circuit workouts everyday, but also I’m sharing all new cardio workouts. Paired together you will see the best results. It’s the formula I’ve been following for the past couple of years but I am taking it to the next level and y’all are coming with me 🙂 We are going to get in the best shape ever and I’m so excited for y’all to do these workouts and see change.
Okay, so below are some cardio workouts for ya to try out and incorporate into your routine in the meantime!
Cardio Workouts
1 Hour Treadmill Workout
20 Minute HIIT Workout
(can be done on any cardio machine or even outside!)
5 min warm up jog
Repeat 8x:
30 sec sprint + 30 sec recovery walk/jog
Repeat 3x:
1 min sprint
1 min walk
1 min cool down walk
Incline Treadmill or Elliptical Workout
xo,
Bess
Thank you for these cardio workouts! For the first workout, just for reference what speeds do you use? Also, I liked your advice about increasing mileage from your Q&A post Wednesday. I want to do a Disney World half marathon so bad but the thought is daunting. I think if I stop looking at training schedules on the web and increase my mileage slowly each week even if only 1/2 mile I could do it. I’m pretty sure for a half I would do a run walk combo, but I know the only criteria to not be swept for a Disney race is 16 minute or less miles. I”m pretty sure I could handle that!
No problem!! Yes these would be the general treadmill speeds I would use for that first workout:
walk/jog warm up: (jog) Speed 6.0
run: Speed 8.0-8.5
incline walk: Speed 3.5-4.0
sprints: between speed 10-12
walk/jog recovery: speed 3-4
And I’m so glad that advice resonated with you! Yes just take it one mile at a time, or even a 1/2 mile at a time! You could definitely handle a 16 min or less mile race and honestly, what is the worst thing that could happen in trying? A DNF? Even with that, which I think would be highly unlikely, you’d have probably learned a lot about your training and what to do differently next time. But I know you can do it!!