Cardio

Select your cardio from the options below.
Please see you personal plan for your amount of cardio each week eg. 5 x 30 minutes. You could choose one of the Steady State workouts, one of the HIIT workouts, one of the HIIT Sprint workouts, one of the Interval workouts and one of the Plyometric workouts.
Do not add or take away any cardio unless discussed.

For best results the cardio sessions 30 mins and above are split from weight training. Eg Cardio when you wake up and weights after work in the evening.

You can also split your cardio up in the gym eg. 30 min cardio sessions can be split, some time before and some time after weight training. If this is not possible because of your daily routine, do not worry, it's not the end of the world! :)

No fasted cardio unless we have discussed-and if so, it is to be done upon waking and take BAAs before/during.

DOING THE SAME THING EVERY DAY WILL GET LESS RESULTS, so make sure you vary your choices.

Cardio Options
Steady State
  • Running on treadmill with incline

  • Running outdoors (once per week only)

  • Cross trainer/elliptical 

  • Stairmaster/stepper

  • Cycle (not the best choice for your cardio options here, but if you do choose, add an extra 15 mins per 30 minute cardio eg. 30 mins become 45 mins.)

HIIT- Sprints on Treadmill or Cross Trainer

Perform one of the following sprint exercises on a treadmill or cross trainer.

  • Beginner:
    30 seconds: High Intensity Exercise
    60 seconds: rest or low intensity exercise
    Repeat another 10 times
    Walk for one minute
    Total Time: 16 mins

  • Intermediate:
    30 seconds: High Intensity Exercise
    30 seconds: rest or low intensity exercise
    Repeat another 16 times
    Total Time
    : 17 mins

  • Advanced:
    30 seconds: High Intensity Exercise
    15  seconds: rest or low intensity exercise
    Repeat another 26 times
    Total Time
    : 20.5 mins

HIIT- Other

Each of the sessions below replaces 1 x 30 mins cardio session

  • Beginner:
    Repeat the following circuit x 5
    High Knee Runs- 45 seconds
    Jumping Jacks- 45 seconds
    Mountain Climbers- 45 seconds
    Toe Taps on Step- 45 seconds
    Burpee - x 10
    Total Time: 16 mins

  • Intermediate:
    30 seconds: High Intensity Exercise
    30 seconds: rest or low intensity exercise
    Repeat another 16 times
    Total Time
    : 17 mins

  • Advanced:
    30 seconds: High Intensity Exercise
    15  seconds: rest or low intensity exercise
    Repeat another 26 times
    Total Time
    : 20.5 mins

Plyometrics

Each of the sessions below replaces 1 x 30 mins cardio session

  • Intermediate Level- 30 seconds cross trainer running on treadmill at high intensity and 30 seconds off or at low intensity. (Can jump feet off either side of treadmill-careful!)

  • Advanced Level-30 seconds cross trainer running on treadmill at high intensity and 15 seconds off or at low intensity. (Int/advancedCan jump feet off either side of treadmill-carefully!)

  • Beginners
    2 Rounds of the following:
    12 x Squat jumps
    12 x Lunge jumps
    12 x Lateral Squat jumps
    12 x In and out Jump squats
    12 x Low box jumps

  • Intermediate
    3-4 Rounds of the following:
    20 x Squat jumps
    20 x Lunge jumps
    20 x Lateral Squat jumps
    20 x In and out Jump squats
    12 x Low box jumps

Intervals

Each of the sessions below replaces 1 x 30 mins cardio session

  • Stepper/Stairmaster
    2 min: low resistance/incline
    2 mins: medium resistance/incline
    1 min: high resistance/incline
    Repeat 6 times

  • Cross Trainer with a high step or incline
    2 min: low resistance
    2 mins: medium resistance
    1 min: high resistance
    Repeat 6 times

  • Rowing Machine:
    Resistance
    2 min: low resistance
    2 mins: medium resistance
    1 min: high resistance
    Repeat 6 times

  • Lunges on treadmill:
    2 mins fast walk
    2 mins lunges speed
    2.5, incline 1
    Repeat 8 times increasing incline by 1 level each time

  • Stairmaster Steady Pace Option 1:
    Repeat x 6

    1 minute facing forward
    1 min double step
    1 min left
    1 min backwards
    1 minute right

  • Stairmaster Steady Pace Option 2:
    Repeat x 3
    2 minute facing forward
    2 minute double step
    2 minute facing left
    2 minute backwards
    2 minute facing right 

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By HANNAH REES