High Intensity Cardio

Get ready to get your heart rate up and torch some calories with 3 great cardio options!

 

Cardio Options

We recommend using your phone or our favorite app is the Interval Timer app (shows in the App Store as: "Interval Timer - HIIT Workouts")

  1. Outdoor HIIT Running (bring your jogger!): Find a hill and do 30 second sprints up, followed by slow walk back down (no more than 3 minutes, time your walk down as well as your sprint up!). Repeat 5 times. 17.5 minutes. 
  2. At Home HIIT: 30 second easy jog in place, 30 seconds high knees (all out effort!) followed by 1 minute recovery. Repeat this 10 times. 20 minutes.
  3. Alternative Cardio For Less Impact: On a bike or elliptical complete 1 min at base pace, 30 seconds moderate pace, and 30 seconds at work pace (use the intensity scale below). Repeat this 5 times (10 minutes) then rest for 2 minutes and repeat a second set. 22 minutes.

Day 1: Total Body - Bodyweight Workout

Day 2: High Intensity Cardio

Day 3: Total Body - Chair Workout

Day 4: High Intensity Cardio

Day 5: Total Body - Dumbbell Workout

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