Need new cardio ideas

[romeokumar123]

Watch Out.

thanks for sharing.

 

[romeokumar123]

nice one. thanks again.

 

[densone]

More than Basic, An 8 Week High Intensity Interval Hill Program

Now this program is a little bit harder, but it is equipment free, and it requires only 2 things

A Fairly steep hill

A watch or stopwatch of some kind

The program design is still very simple though. You will be jogging/power walking/sprinting up the hill for set amounts of time. As your conditioning improves, the length of the sprints and the number of sprints will increase.

If sprinting is too intense, you can lower the intensity to a jogging pace, or even a fast power walk, this is entirely up to you and what you feel you are ready for.

For each ***8220; up the hill, you will then walk back down to the base, and then start over. The downhill walk will be easier than the uphill and will act as cooldown.
Week # Frequency Number of sprints Duration of sprints Total time sprinting
Week 1 2 times 6 10 seconds 60 seconds
Week 2 2 times 8 10 seconds 80 seconds
Week 3 2 times 8 15 seconds 120 seconds
Week 4 2 times 10 15 seconds 150 seconds
Week 5 3 times 10 20 seconds 200 seconds
Week 6 3 times 12 15 seconds 180 seconds
Week 7 3 times 15 15 seconds 225 seconds
Week 8 3 times 15 20 seconds 300 seconds

The above program is excellent for use in a fat loss phase of training, in combination with an appropriate lifting program, nutrition program, and a manageable deficit.

This program can also be done on a treadmill as well. In this case, you will be adjusting the incline as you go

 

[densone]

A Basic 12 week Walking program

This program uses simple increases in time and frequency to gradually build up your endurance. This program can be used by any level of trainee.
Week # Frequency Duration Total minutes
Week 1 3 times 20 minutes 60
Week 2 3 times 20 minutes 60
Week 3 3 times 25 minutes 75
Week 4 3 times 30 minutes 90
Week 5 4 times 30 minutes 120
Week 6 4 times 35 minutes 150
Week 7 4 times 35 minutes 150
Week 8 4 times 40 minutes 160
Week 9 5 times 40 minutes 200
Week 10 5 times 40 minutes 200
Week 11 5 times 45 minutes 225
Week 12 5 times 45 minutes 225

Another Basic 12 Week Walking Program

In this program, we are will be taking three daily walks a week. Every two weeks or so, we will increase the length of the walk by 5 minutes. This is a simple and minimalistic program, and could be used by any level of trainee. For someone that is already lean and has not been doing cardio of any kind, this could quite effective in creating a gradual and easy and deficit, assuming diet is accounted for as well.
Week # Duration of Walk Total Time
Week 1 30 90 minutes
Week 2 30 90 minutes
Week 3 35 105 minutes
Week 4 35 105 minutes
Week 5 40 120 minutes
Week 6 40 120 minutes
Week 7 45 135 minutes
Week 8 50 150 minutes
Week 9 50 150 minutes
Week 10 55 165 minutes
Week 11 55 165 minutes
Week 12 60 180 minutes

In this version of the program, you will be walking only 3 times weekly. Hence, progression will be based on simply increasing the time of your daily walks. This program is very foolproof, and can be used by any level of trainee

Notice that in the above programs, the speed of the walk is not a variable at all. Initially this is not an important factor when we first start any aerobic program, as we are simply base building. So do not worry about how fast you are walking, just walk in the designated amount of time

 

[Gossamer]

Here's a simple yet effective HIIT recumbent bike workout, and it's only 20 minutes.

0-3 minutes- medium speed warmup
3:00-3:30 all out pedaling. Go as hard as you can.
3:30-5:00 medium speed
5:00-5:30 all out
5:30-7:00 medium
7:00-7:30 all out
7:30-9:00 medium
9:00-9:30 all out

Repeat 30 seconds all out, followed by 1:30 medium, until your last 30 second all out pedaling ends at 17:30

At 17:30, after last all out 30 second sprint, go lightly for cool down until 20 minutes.

In reality, you're going all out for only 4 minutes total. But your all out has to be "all out" to get the most out of this.
As you get better, your all out 30 second intervals will be more intense. By increasing your intensity as you get better, you won't hit a plateau.

Try it 3 days a week.