One of the biggest problems with cardio workouts and living in Minnesota is finding something exciting and fun to do over the many months of winter when it’s very hard to get your cardio outside. I love cycling, it’s my favorite way to get my cardio when the weather is suitable, but I hate cycling indoors and not going anywhere.
Over the past several months I have come up with a great cardio muscle-toning workout that will pump up your metabolism and keep it there for several hours after your workout, and you can do it at home. The only equipment you need for this workout is a pair of medium weight dumbbells or some exercise bands.
Do your regular weight training workouts 3 days a week, then do this workout on the days between. Don’t use heavy weights, use enough weight that you can complete the full 30 seconds. I have been using a pair of 25-pound dumbbells.
The workout consists of 10 exercises that are to be done for 30 seconds with 10 seconds rest between. Go through all 10 exercises, then rest for 2 minutes and repeat the cycle 2 more times with the same format. There are 2 other things that are nice to have but not necessary, a heart rate monitor and an interval timer that you can set for 2 intervals, 30 seconds and 10 seconds, so all you have to think about is doing the exercise and not watching the clock.
- Jumping jacks
- Dumbbell shoulder press
- Dumbbell curls
- Upright rows
- Planks, 1 rep for 30 seconds
- Jump squats
- 4-second pushups, 2 sec. down and 2 sec. up
- Chair dips
- Dumbbell shrugs
- Dumbbell deadlift
If you workout regularly you may look at this and think it looks too easy. It’s not easy, but if it gets too easy for you, just extend the time to 40 seconds or increase the weight.
If you’re not used to exercising talk to your doctor before you start to make sure that you are healthy enough to do this workout. Check your heart rate to make sure you’re not overdoing it. Your heart rate should peak after the pushups.
You can get through the workout in just over 20 minutes and get a great workout. Give it a try and let me know what you think, you’ll be pleasantly surprised by the results.
