If you’re bored with your current cardio routine which includes a long, steady, easy-to-moderate pace on the elliptical, treadmill, or even the bike, and you feel you’ve hit a plateau then it’s time to spice things up a bit!
The next time you hop on the treadmill, try this:
- Interval. Jog for 1 minute and sprint for 30 seconds. Repeat this 10 times. Want something more challenging? Set your incline to 3%. Still not hard enough for you? Sprint for 1 minute instead of 30 seconds or increase your incline – or, do both.
Performing cardio this way will help you burn more calories and continue burning calories even after you’re done exercising.
If you get bored with one machine, try this:
- Mix It Up. Jog and sprint on a treadmill for 10 minutes then get on the elliptical and do the same. Finish off your session with a 10- to 15-minute moderate pace on the StepMill.
Are you looking to add bodyweight exercises into your cardio routine? Try this!
- Interval + Plyometrics. At 1% incline jog for 2 minutes, sprint for 30 seconds, and jog for 1 minute. Hop off and perform 10 jump squats. Increase the incline to 3% and jog for another 2 minutes, sprint for 30 seconds, and jog for 1 minute. Hop off and perform 10 jump lunges on each leg. Increase the incline to 5%, jog for 2 minutes, sprint for 30 seconds, and run for 1 minute. Hop off and perform 20 pop squats. Increase the incline to 9%, jog for 2 minutes, sprint for 30 seconds, and run for 1 minute. Hop off and perform 20 jumping jacks. Keep the incline at 9% and jog for 10 minutes.
Make sure you’re getting in a solid stretch and warm-up before and a good cool-down and stretch after. Pair this with proper nutrition and hydration and you’ll be on your way to looking fit and trim in no time!
If you’re a newbie, work your way up to these challenges. Start with half the time and half the intensity and increase it every time you are in the gym.
What’s your favorite cardio? Share with me in the comment engine below!