Tag Archives: cardio

Printable Workout: The 20 Minute Calorie Crushing Cardio Workout

24 Apr

Who doesn’t love a super quick and effective workout? Here’s one you can do first thing in the morning or if you find a little extra time in the day … before you know it your cardio will be conquered!  It’s inspired by one of my favorite Insanity workouts and some if the fitness classes I teach, plus it consists of 30 second high intensity cardio intervals, so you know it burns tons of calories. Try do to this two to three times a week and you’ll be in super shape for the upcoming swimsuit season in no time:) So grab your ipod or put on your favorite playlist and crush those calories!!!

Happy Workout

Get the printable workout with directions here. 20 minute cardio workout

p.s. if you have questions about any of the exercises just ask in the comments section and I’ll get back to you as soon as possible.

Printable Workout: The Pinterest Workout

28 Feb

If you haven’t had a chance to check out the newest internet obsession “Pinterest” yet, you absolutely must give it a try! I love perusing the web and finding great outfits, cool home ideas and recipes and with Pinterest I can create virtual inspiration/ interest pinboards and keep all those finds in one place. It’s also a great way to find inspiration for your wedding, home design and of course…workouts!

Due to my Pinterest devotion, I though I’d make this week’s printable workout “The Pinterest Workout” and here is how it works.Since the workout is based on what’s one the Pinterest homepage it will be different each time you do it.

  1. Go to the Pinterst hompage and look at the first 10 pins.
  2. Complete the exercise that corresponds with the category of the first 10 pins. Depending on how hard you want the workout to be you can do 15 or even 20 pins.
  3. Click here pinterest-workout to get the workout’s printable instructions and exercises.
  4. Always drink plenty of water and enjoy!

Printable Workout: Easy as “Pi” Cardio and Strength Workout…the 3.14 kind

31 Jan

Today’s printable workout is as easy as pi! No not the apple or cherry kind…the mathematical constant that is the ratio of any Euclidean circle’s circumference to its diameter 3.14 kind of pi. There are at least a few math lovers out there who appreciate the play on words, right?…anyone?

All right, math jokes aside (and yes I do realize that’s an oxymoron) this workout is broken down into three minutes of cardio, one minute of rest and finally four minutes of strength work. 3-1-4, get it? The cardio and strength combination will burn lots of calories, tone your muscles and keep you from getting bored.

You can do the “Easy As Pi Workout” at the gym or at home which would make this workout homemade pi (last one I promise). Just grab a pair of dumbbells and a chair and make sure you have enough room to complete push ups and indoor cardio like jumping jacks.

Get the Printable Workout Here…Easy as Pi workout

Happy Workout!

TIPS

  • One time through the workout is only 15 minutes making this perfect if you’re just getting back to the gym or if you’re looking for a quick workout on a busy day.
  • If you want to up the intensity and you’re a more advanced exerciser try for 2 or even 3 times through.
  • The printable version has a few modification to make the workout easier or harder.
  • You can do any 3 minutes of cardio you want including the at home options or cardio like running, biking, elliptical  training or rowing.
  • Take breaks between each 3.14 section.

Printable 5-4-3-2-1 Workout…Cardio and Strength!

17 Jan

 

It’s time for another printable workout! This one is total body toning plus cardio in one and it’s as easy as 5-4-3-2-1 🙂 The whole things is only 15 minutes long so it’s perfect to squeeze into a busy day.  Plus you don’t need any equipment or a gym so simply push your coffee table out of the way and you’re good to go!

You can print the workout here.54321_printable workout

TIPS:

  • Feel free to take as many breaks as you need
  • Just starting out go through once
  • Intermediate go through twice
  • Advanced go through three or four times
  • Take breaks between each round and make sure you drink plenty of water

Happy Workout!

Printable Workout: The “All The Cardio You Need” 15 Minute Workout

27 Dec

My cardio workouts usually consist of running so when I hit the gym I’m always hopping on the treadmill. Not too surprisingly, being on the same piece of cardio equipment for 40 minutes gets a little boring so I’m always looking for ways to spice it up. Recently I paired the recumbent bike with some kettlebell swings and a killer 15 minute workout was born! I love this since my idea of a great workout is one that gets me in out of the gym as quickly as possible and is still burns enough calories to keep my in my skinny jeans.

Print it here…Recumbent Bike Wkout

WORKOUT DETAILS

  • Warmup for 5 minutes. Start on a recumbent bike at a level 2.
  • Bike for one-quarter-mile (.25) as quickly as you can once you’ve completed the quarter mile hope off the bike.
  • Grab a kettelbell double the  number corresponding to the resistance on the bike  and do that many kettlebell swings. So do 4 swings.
  • Increase the resistance by 1 so move from a level 2 to level 3 on the bike. Bike one-quater-mile then move back to kettlebell swings. Do 6 swings. (Double the resistance number)
  • Repeat this back and forth Level 4 on bike 8 swings, Level 5 on bike 10 swings, Level 6 on bike 12 swings and so on until the resistance is so high you can’t pedal the bike anymore. (or until 15 minutes is up since this workout is pretty intense).
  • Tip: take breaks when you need them especially with the swings so you keep good form.

MODIFICATIONS

In case you don’t have access to a recumbent bike or  kettlebells I’ve added a few modifications. (FYI kettlebell swings are a great exercise but they’re also super intense so make sure you’ve had a professional teach you the correct form before you try them in order to avoid injury)

  • Replace the recumbent bike with a regular bike, the elliptical trainer or the treadmill. If you’re using the treadmill just increase the incline.
  • Replace the kettlebell swings with burpees (squat thrust) or squat jumps
  • To make it harder start at a higher resistance