"But I hate cardio!" Said almost everyone at some point.
It's because these people are probably thinking specifically: "I hate the idea of jogging on a treadmill for 30 minutes with nothing else to look at but the mirror in front of me."
Well if that's the only cardiovascular work you do then no wonder you hate it! If you want to have some fun with cardio why not try some of these options below?
ROWING: Idea 1:Break down your distance into high intensity intervals. Instead of rowing 2,000m or 3,000m why not set up to row 250m, rest for 30 secs and repeat 10 times. A tough, more engaging and high intensity 2,500m.
Idea 2:Row for repetitions. Perform 10-15 strong strokes, jump off the rowing machine and perform a compound movement such as 10 kettlebell swings or 10 dumbbell thrusters. Jump back on to the rowing machine and repeat. Keep going until your total distance reaches 2,000m. The harder you pull, the less rounds you need to do.
Idea 3:Row for calories. Set the monitor to read calories rowed. Row until you achieve 1 calorie. Reset the monitor, count to 5 and repeat for 2 calories. Reset, count to 5 and row for 3 calories etc. Keep going finishing on 10 or more calories.
TREAMILL: Idea 1:Deadmills / manual sprints / skill mills. This is much more challenging and interesting way to use a treadmill. Even better: it's quick! Below is a "how to" video for deadmills. Why not try getting the treadmill up to top speed, sprint for a count of 5 then jumping to stand on the sides. Rest until the treadmill belt stops moving. Jump back on and repeat. Try this 5-10 times. Deadmills: HOW TO
Idea 2:Hill running intervals. Run for 15 secs, rest for 45 secs. Start on incline 5% and increase the incline by 1% each interval. Repeat for 10-15 mins or until you can't complete the 15 secs.
Idea 3:Get off your feet and use your hands. Try some treadmill crawls like these: Treadmill Agility Work
SPINNING / CYCLING: Idea 1: Hills, Sprints, Rest, Repeat. Start with a heavy resistance to replicate a hill climb. Pedal standing out of the seat, against a slow, heavy resistance. Then reduce the resistance and pedal quickly for a 30 second sprint, then pedal very slowly for 30 seconds of recovery. Repeat for 10-15 rounds.
Idea 2: Spin and pump. Rest 2 x dumbells on the bike handlebars. Pedal quickly for 30 seconds, then, while keeping th epedals moving slowly, take the dumbells and perform 10 x dumbbell curls or 10 x shoulder presses. When the next minute comes around, repeat this until you have done 10 x 30 sec sprints, 50 x dumbbell curls and 50 x dumbbell shoulder presses.
Idea 3: Add in some powerful bursts. Break up a 15 minute bike session by throwing in some sprint intervals. Try sprinting with maximum effort between 25-30 secs of each minute and again from 55- the end of each minute. ie: 2 x 5 sec sprints per minute.
If you'd like some more ideas on creating fun and interesting training sessions have a look here: Workout Ideas
“I struggle to make it to the gym as sometimes I work late.”
A common complaint and one that has a whole HOST of solutions; here are just a few:
TABATA TRAINING...
Tabata training is a gift from the time gods (no, it’s not bread training!) The principle is that you work as hard as you can for 20 seconds, rest for 10 seconds and repeat another 7 times on the same weight or settings. (Total time: 4 minutes). This can be applied to pretty much anything, from cardio such as sprints/walks, or rowing. Or for a weights program (nothing to heavy mind you). This is first on the list because, as my colleagues will tell you, I love it!
BENEFITS: Workouts can be completed quickly and still offer a lot of benefits. High calorie burn, short session time, HUGE pump, good for growth as a natural pyramid in reps will occur due to fatigue. Whether you want to do a complete session in this part (ie: all back exercises), a "finisher" to your session for one body part, a full body workout, or a varied cardio workout, tabata offers something for everyone
ISSUES TO CONSIDER: Fatigue plays a big part in this training. If the first set is difficult your weight is too heavy! If the move is very technical and has potential for form to be an issue, try to avoid it. Moves such as deadlifts can be a little too much for tabata. If it's your first time and you're unsure on weights, try machines as this will allow you to adjust weights in the 10 second gap - lat pull down is a great choice!
FYI: I found my GymBoss timer helped with this massively! It keep timing accurate, keeps you on track and makes you stick to all 8 sets. £15 well spent if you ask me: http://www.gymboss.com/
CLASSES... There are LOADS of different classes available these days. Likelihood is you won’t like all of them, but don’t knock them ‘till you try them. Give them a whirl, it could just be the shock you need to boost your training and speed up results
BENEFITS: They’re 45 minutes to an hour guaranteed – no long gym sessions. You need no prior knowledge or expertise as someone will guide you through it. When you’re feeling unenthusiastic and could potentially have a lengthy and unproductive session or worse still, avoid the gym all together classes can be the motivation you need. If you’re an appointments kind of person these are ideal, you can work around an exact time and schedule it in your daily routine. Classes can run all day long so if you have an hour before work, at lunch, or in the evening then you’ll find something
ISSUES TO CONSIDER: Don’t be put off before you even try it – everyone was in your shoes once and joined a class for the first time. You’ve got to start somewhere. Don’t give up after one visit, most classes at a gym are included in the price so try them all. If you’re not hooked after one visit, give it a second go. You’d be surprised how much more enjoyable a class is once you have a vibe for the format and an idea of what's ahead
CIRCUIT STYLE or SUPER SETS... Try working for a short time at high intensity, set out a pre-designed “lap” of the gym with up to 8 stations and work from one to the next with only the walk between and adjusting the equipment as your rest. Alternatively, work this on a smaller scale and use two apparatus for the same muscle groups and use them back to back to create a "super-set" (EG: Dips super set with tricep pull down to overload the triceps).
BENEFITS: You can cram in a session late in the day, up the intensity and get yourself home. Great calorie burner and gives you a real sweat and feeling of being pumped
ISSUES TO CONSIDER: Peak times could put an end to the circuits idea; that or an active gym team clearing equipment away as you use it. If that’s the case a super-set session should still be workable
SHORT AND SWEET...Keep your sessions to a maximum of 45 minutes. a) no one wants to spend their entire evening in the gym (well some people do but we don't talk about them!) and b) (most importantly), long session don't necessarily mean more results. I know, this is HORRIBLE to hear for those people with a "If I do more, I get more" mentality, but sorry... it's true!
BENEFITS: You're in and out in 45 minutes (surely you can spare an hour or so!?). You get the most benefits from your workout in terms of cardio improvements, calorie burning and muscle growth
ISSUES TO CONSIDER: Time restrictions mean that it can be difficult to do a "power" session as you may need more rest. To be fair, you should only have session of this kind on a monthly basis unless you training/sport requires more. For "average Joe", 45 minutes is plenty!
So there you have 4 great ways of getting an effective session in when work only allows for a short session. All comments/suggestions/additions welcome.
This was 2 minutes of work and REALLY gets the heart going and works the body from top to bottom. Surely you have time for that?...
