Cardio Circuit-Treadmill

Want a cardio workout that makes you feel like a machine and want to die at the same time? Great! It only takes a total of 20 minutes and I promise you'll be physically done.

It's all about making the most of your time, so have a "GIT ER DONE" attitude while you have the few minutes in the day for yourself. 

***REMEMBER-these are my times and speeds, you need to work at your own pace. I built up to this-if you can't sprint for 90 seconds, then don't. Try as hard as you can, sprint and jog at your own pace. Push yourself, but don't injure yourself. 

I always like to make little bets with myself. I promised I wouldn't stop until I got to 2.5 miles and I wanted to do it under a certain time. So I proved to myself that I could do it and the pay off was sweet:) 

Cardio Core Workout

Oh hey hey hey!! I just got back from our anniversary getaway that we had to postpone for about a month now, so it was great to finally be able to get to do that! One of the highlights of our little trip was to have unlimited workout time in the morning. We got a little bit of a workout in until we decided one of the studios there would be perfect to film a workout for you guys in! So here's a killer workout if you really stick with the times I give and do all the rounds full out! These types of exercises that all activate your core and burn calories are the ones that make those abs summer-ready, not 100's of crunches, got that?

Cardio Core Workout:
4 rounds of each group of exercises
40 sec work
20 sec rest
45 sec rest between each group

Group 1:
Jack Curls
Spidermans
4 rounds then 45 sec rest then move on to Group 2
Group 2:
Wood Choppers
Plank Jackss
4 rounds then 45 sec rest then move on to Group 3
Group 3:
Lunge w/Kick
Plank to Push up
4 rounds





Beginner modifications: 
do only 3 rounds of each
do plank exercises on elbows

Advanced modifications: 
switch the intervals to 45 sec work and 15 sec rest
add a 10 or 25 lb plate to your back when doing "Plank to Push Ups" in Group 3
do 2 rounds of 45 sec burpees after full workout

Stair Cardio

When it comes to exercise, it's all about switching things up. Always keep your body guessing, it gets used to doing the same thing and adapts very well. One of my favorite things to do on a cardio day, or even a day where you want to get your heart pumping but not have to think about it....STAIRS!!!

Hop on the stair throne at your gym, input your details, and go for 20-30 mins on 'Speed Intervals' with the high level being one that you feel pretty challenged doing, then on the rest level, one that keeps your heart rate elevated, but a few levels below your high intensity. For example: doing levels 12 and 8, 13 and 9, 11 and 7, so on...you get the picture. You can also mix it up on the low intensity levels by turning to the side and stepping up, or on the high intensity doing two stairs at a time. Not only will you get a great cardiovascular workout, but also a nice leg and booty sculpting action.

I'm sure if you listen to this song, it'll get you right in the mood. Enjoy the BOOTY WURK!!

30 - 60 - 90 HIIT

This week is off week from BOOTCAMP so it was back to the gym for me. It was so hard going back there after being used to just being told what to do, when to do it, and had others there pushing me. It's a whole different ball game trying to push yourself and facing the annoying gym scene....really not my fave. But I went anyways since I totally lived it up yesterday, gotta love Sundays! I did a different rendition of the High Intensity Interval Training than I usually do. It was new to me and challenging, so I wanted to share it with you. You're in and out in under 30 minutes, you'll sweat like crazy, and you'll be DONE!

You can adjust the MPH as needed, this is just what I did. It's just important that you really push yourself and are sprinting in the Hi parts, going a little faster than a jog in the Mid, and not just slowly walking in the Lo, you want it to be a brisk/speed walk.

It's important to warm up and cool down for about 5 minutes before and after. I always like to stretch and walk for a couple minutes when doing HIIT.

www.theafterpictureblog.blogspot.com

Doing this three times a week will aid in accelerated fat loss and increase your cardiovascular strength.

GO HIIT IT!