Mix cardio workout
20:03:00 { Fitness lifestyle, Photos of me, tips - fitness, }
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I had a great cardio workout today, it was fun, challenging and sweat like never before. I mean it was a great cardio. When it comes to cardio you dont have to have access to the gym to burn some calories, its all about being creative or in any workout is all about being creative. You can run outside, jog, run upp and down the stairs, do some HIIT cardio that you can find in the internet without any equipments, you can skip, power walking or go with the bike. So many things to do, so dont make an excuse!
I dowloaded the app from my phone called GYMBOOS INTERVAL TIMER and it is free, i have the timer itself which i normally use when working out, but when it comes to mixing upp different cardio workouts like today its great to have the app. You can have it in front of you and see the next workout after one another with the big timer on the screen.
This was my first HIIT cardio, actually too long cardio workout to be HIIT, normally HIIT are short and intense workout up to 30min, but i had so much fun so i did not really mine.
Always warm up 3-5minutes like jumping or running in one place before doing anyworkouts. I spend 5 minutes before and after workout of streching. I have IT band syndrome which means that i have a runners knee, when i run for few minutes on the street, i get pain on the outside part of my knee so i avoid running outside. Doing legs stetching helps alot.
My HIIT cardio workout:
1. Max tabata challenge = total 4 mins
20sec Speed squats with weight
10 sec rest
20sec Burpees
10sec rest
20sec mountain climbers
10sec rest
20sec speed skips with skipping rope
10sec rest
20sec Burpees
10sec rest
20sec mountain climbers
10 sec rest
20sec speed skips
10 sec rest
2. Speedrope high and low intensity = Total 10 mins
50sec high intensity
10sec rest
50sec high intensity
10sec rest
50sec high intensity
10sec rest
50sec high intensity
10sec rest
50sec high intensity
10sec rest
50sec high intensity
10sec rest
50sec high intensity
10sec rest
50sec high intensity
10sec rest
50sec high intensity
10sec rest
50sec high intensity
10sec rest3. Max tabata challenge round 2 = Total 4 mins
20sec Speed squats with weight
10 sec rest
20sec Burpees
10sec rest
20sec mountain climbers
10sec rest
20sec speed skips with skipping rope
10sec rest
20sec Burpees
10sec rest
20sec mountain climbers
10 sec rest
20sec speed skips
10 sec rest4. Interval variaton pyramid = 10-11 mins
30sec high intensity running upp and down the stairs
1 min low intensity (walking upp and down the stairs)
45sec High intensity
1min low intensity
90sec high intensity
1min low intensity
45sec high intensity
30sec low intensity
5. Max tabata challenge round 3= Total 4 mins
20sec Speed squats with weight
10 sec rest
20sec Burpees
10sec rest
20sec mountain climbers
10sec rest
20sec speed skips with skipping rope
10sec rest
20sec Burpees
10sec rest
20sec mountain climbers
10 sec rest
20sec speed skips
10 sec restTotal calories burn : 495kcal ( HIIT cardio burn more calories than normal cardio, this continuesly burn calories even after workout for 24hours. Very good for those who have alot of fats to lose.)
Also these cardio above is very good because its full body workout and flatten the abs.
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