Good Host Cardio Workout

Time-Saving Holiday Workouts

So, you have guest over for the holidays and you feel guilty about leaving them to go work out? No worries, here are some jam-packed cardio workouts that you can get done before they will even know you are gone.

Good Host Cardio Workout - Time-Saving Holiday Workouts

Cardio Program #1

Treadmill: 20 minutes

Warm up
2 min @ 4.0 mph 2.0 incline
2 min @ 4.5 mph 2.0 incline
1 min @ 5.0 mph 1.0 incline
3 ROUNDS
1 min @ 4.0 mph 3.0 incline
1 min @ 5.0 mph 3.0 incline
1 min @ 6.0 mph 2.0 incline
1 min @ 7.0 mph 1.0 incline
30 sec @ 8.0 mph 1.0 incline
30 sec @ 3.0 mph 2.0 incline

Cardio Program #2

Bike/Plyometric: 20 minutes
**Pedal as fast as possible at each level

1 min level 2
2 min Level 3
2 min Level 5
1 min Level 7
Get off bike and do:
45 seconds of high jumps (rest 15 seconds)
45 seconds of high knees (rest 15 seconds)
1 min bike Level 3
2 min bike Level 5
2 min bike Level 7
1 min bike Level 9
Get off bike and do:
45 seconds switch lunges (rest 15 seconds)
45 seconds lateral side skis or leaps (rest 15 seconds)
2 min Level 5
2 min Level 9

Program #3

StepMill: 20 minutes

2 min Level 3
1 min Level 5, stepping on every other step
1 min Level 7
1 min Level 10
Off the machine
1 min high knees
2 min Level 5
1 min Level 7, stepping on every other step
1 min Level 7
1 min Level 10
Off the machine
1 min football run
2 min Level 5
2 min Level 7, stepping on every other step
1 min Level 10
Off the machine
1 min switch lunges
1 min Level 5
1 min Level 3

When pressed for time, do cardio over weight training – but check in next week for “Good Host” weight training workouts!!

Jennifer Andrews

Jennifer Andrews is a IFBB Pro Bikini Athlete, certified trainer/business owner with Fine Fanny Fitness, and Team Bombshell coach. Jennifer is a sponsored athlete for Beautyfit and Better Bodies.

Find more of Jennifer on:

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Facebook: JenniferAndrewsIFBBPRO

Twitter: @finefann

Instagram: @jenniferandrews3 & @finefannyfitness

E-mail: finefannyfitness@hotmail.com

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