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.
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!!
