Not a runner, but still want to do an intense cardio workout? Try out these simple routines at home or at the gym.
Take 4 minutes to warm up; either marching on the spot or skipping with a rope. Once you are warmed up, do 30 seconds of each of the following exercises, with 10 – 20 seconds rest in between.
Stand in a straight line (feet together, arms by your side). Jump up, swinging your arms out sideways to touch above your head at the same time as spreading your sfeet to shoulder width apart. Land back on the ground. Jump up again, and land in the starting position. Repeat quickly for 30 seconds, rest for 10 -20 seconds and then move on to the next exercise.
First stand with arms by your sides, legs shoulder width apart. Squat down and use the momentum to spring up and jump. When landing, use the momentum again to drop back into a squat and start the process again. Continue for 30 seconds, rest for 10 -20 seconds and then move on to the next exercise.
Starting in a push up position, bring your right knee towards your chest. Then quickly swap legs over. Right leg straight, left leg towards your chest. Repeat quickly for 30 seconds, rest for 10 -20 seconds and then move on to the next exercise.
Balance on your right foot. Jump sideways to the left, landing on the left foot. Regain your balance and then jump back to the right, landing on the right foot. Repeat for 30 seconds, rest for 10 -20 seconds and then move on to the next exercise.
With your hands on the floor, slightly wider than shoulder width, straighten out your legs, so the only thing touching the ground is your hands and your toes. With a straight body (no sagging or arching your back) lower your body towards the floor, creating a 90° degree angle. Then Push Up your body to starting position. Repeat for 30 seconds, rest for 10 -20 seconds and then move on to the next exercise.
Stand in front of a step, feet shoulder width apart. Step up with the right leg up on to the step. Step back down. Step up with the left leg. Step back down. Repeat for 30 seconds, rest for 10 -20 seconds and then move on to the next exercise.
Repeat all these exercises 1-3 times. This may vary depending on the length of time you wish to spend on he workout or its intensity. Then cool down with a 2-3 minute march on the spot and finish up with some stretches.
At the Gym
You can use 3 of the Cardio Machines at the gym for this intense workout. This workout will go for 15-30 minutes, depending on your desired workout length and intensity, as with the home exercises.
1. Elliptical/Cross-Trainer (for 5-10mins)
This will also act as your warm up exercise. Pedal at a slow pace for 4 minutes. Once you have reached the 4 minute mark and you are warmed up, increase you pace to “fast” for a whole minute. Then reduce your speed for 2 minutes for a recovery. Repeat this 2 more times.
2. Rowing Machine/Ergo Machine (5-10mins)
Set the resistance to low and row for 3 minutes at a moderate speed. Increase the resistance to medium and increase the speed to fast for a further 30 Seconds. “Recovery Speed” for 1 minute. Repeat rowing for the 30 seconds (or even for a minute if your feel comfortable), with a “recovery”, 2 more times.
3. Stationary Bike (5-10mins)
Start Pedalling at a moderate pace for 2 minutes. Now pedal hard for 10 seconds. Recovery for 50 seconds. Pedal hard for 20 seconds. Recover for 40 seconds. Pedal Hard for 30 seconds. Recover for 30 seconds. The longer you pedal, the shorter recovery time you get . Repeat this entire workout but not seated (stand on the pedals), for the “Pedal Hard” intervals, but sit down for the “recovery” intervals. Once you have repeated this once or twice, sit on the seat, and pedal slowly for 2-3 minutes to cool down. Now get off the bike and stretch.