Cardio Workouts
by: Janel Brown
Cardio Basics
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WHAT IS STEADY-STATE CARDIO?
Steady-State Cardio is a lower intensity workout that you can do for a longer period of time.
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WHAT IS FASTED CARDIO?
Fasted Cardio is done first thing in the morning before eating. "Research shows that exercising in a fasted state increases both lipolysis and fat oxidation rates. Lipolysis is the breaking down of fat cells for energy. Fat oxidation is the burning of this energy by cells."
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WHAT IS HIIT?
HIIT (High Intensity Interval Training) is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. HIIT is the concept where one performs a short burst of high-intensity (or max-intensity) exercise followed by a brief low-intensity activity, repeatedly, until too exhausted to continue. Though there is no universal HIIT session duration, these intense workouts typically last under 30 minutes, with times varying based on a participant's current fitness level.
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What is my Target Heart Rate Range?
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​To Calculate your predicted HR max:
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220 - your age = _________
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As always, be sure to consult your physician before entering into any exercise program.
8/1 - Cybex Arc Trainer
20 Minutes
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2 minutes warm up at 20 - 3% incline
3 minutes at 45 - 4% incline
1 minute at 25 - 3% incline
3 minutes at 55 - 6% incline
1 minute at 30 - 3% incline
3 minutes at 65 - 8% incline
1 minute at 35 - 3% incline
2 minutes at 75 - 10% incline
1 minute at 60 - 8% incline
1 minutes 45 - 6% incline
30 seconds at 40 - 3% incline
30 seconds at 35 - 2% incline
30 seconds at 30 - 1% incline
30 seconds at 25 - 3% incline
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8/2 - Off
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8/3 - Assault Runner
15 Minutes - 10:20
Sprint 10 Seconds
Recover 20 Seconds
8/4 - Off
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8/5 - Treadmill
30 Minutes - Steady State
8/6 - Off
8/7 - Jump Rope
20 Minutes
30 Seconds Jump Rope
10 Seconds Off
1 Minute Jump Rope
10 Seconds Off
1.5 Minutes Jump Rope
10 Seconds Off
2 Minutes Jump Rope
10 Seconds Off
2.5 Minutes Jump Rope
10 Seconds Off
3 Minutes Jump Rope
10 Seconds Off
2.5 Minutes Jump Rope
10 Seconds Off
2 Minutes Jump Rope
10 Seconds Off
1.5 Minutes Jump Rope
10 Seconds Off
1 Minute Jump Rope
10 Seconds Off
30 Seconds Jump Rope
8/8 - Off
8/9 - Burpees AMRAP
7:00 Minute Time Cap!
8/10 - Off
8/11 - Concept 2 Rower
5000 Meters
8/12 - Off
8/13 - Treadmill
20 Minutes
2 minutes at 5.0 - 0% incline
1 minute at 5.0 - 4% incline
1 minute at 5.0 - 8% incline
2 minutes at 3.0 - 4% incline
3 minutes at 5.5 - 0% incline
2 minutes at 5.5 - 8% incline
3 minutes at 5.8 - 0% incline
2 minutes at 5.8 - 4% incline
1 minute at 5.8 - 8% incline
2 minutes at 3.0 - 4% incline
8/14 - Off
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8/15 - Stepper
15 Minutes
​3 minutes Level 8
3 minutes Level 9
3 minutes Level 10
3 minutes Level 11
3 minutes Level 12
8/16 - Off
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8/17 - Treadmill
20 Minutes - Steady State
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8/18 - Off
8/19 - Recumbent Bike
25 Minutes
​5 Minutes - Level 8 - RPM 90+
4 Minutes - Level 11 - RPM 80+
3 Minutes - Level 13 - RPM 65+
2 Minutes - Level 14 - RPM 50+
1 Minute - Level 2 - RPM 50+
4 Minutes - Level 12 - RPM 80+
3 Minutes - Level 14 - RPM 65+
2 Minutes - Level 16 - RPM 50+
1 Minute - Level 2 - RPM 50+
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8/20 - Off
8/21 - Jacob's Ladder
10 Rounds
30 Seconds On
20 Seconds Off
8/22 - Off
8/23 - Stepmill
20 Minutes
1 Minute - Level 3
1 Minute - Level 4
1 Minute - Level 5
2 Minutes - Level 6 - Double Step
2 Minutes Level 10 - Single Step
1 Minute Level 4
1 Minute Level 3
1 Level 2
*Repeat
8/24 - Off
8/25 - Concept 2 Rower
20 Minutes
1 Minute On
20 Seconds Off
8/26 - Off
8/27 - Keiser M3 Bike
30 Minutes
(Time - Speed - Resistance)
3 Min - Slow - Light - Sit
5 Min - Moderate - Moderate - Sit
5 Min - Fast - Heavy - Sit 60: Stand 60
4 Min - Fast Moderate - Sit
5 Min - Fast - Heavy - Sit 60: Stand 60
3 Min - Moderate - Heavy - Stand
2 Min - Fate - Moderate - Sit
2 Min - Moderate - Light - Sit
8/28 - Off
8/29 - AMT
40 Minutes
5 Minutes - Level 1 or 2
10 Minutes - Short Strides Level 4 or 5
10 Minutes - Climb Mode - Level 5 or 6
10 Minutes - Wide Strides - Level 5 or 6
5 Minutes - Level 1 or 2
8/30 - Off
8/31 - Assault Bike
10 Rounds
10 Calories - Arms Only
10 Calories - Legs Only
10 Calories - Total Body
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* BONUS *
Human Machine
20 Minutes
1 Minute Jumping Jacks
1 Minute Air Squats
1 Minute Mountain Climbers
1 Minute Air Squats
1 Minute Push-ups
1 Minute Air Squats
1 Minute High Knees
Rest 1 Minute
1 Minute Jump Rope
1 Minute Burpees
1 Minute Walking Lunge
1 Minute Burpees
1 Minute Run in Place
1 Minute Burpees
1 Minute Pull-ups