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Transform Your Results With Cardio Interval Training

You're ready to get your workout routine started. 

You head to the gym with a goal of 30 minutes of cardio. You hop on the treadmill and start walking or jogging.

...Only 3 minutes goes by and feels like 30

...Time is moving so slow that you have to cover the clock with your towel

...All you can think about is "when is this going to end?"

...No one's looking or holding you accountable so you stop early

...Over time your workouts become less motivating and consistent

We've all been there.

Traditional cardio sucks.

It typically includes one mode of exercise like walking, jogging, or cycling. It's usually done for 20-30 at a low intensity or pace.

Not only is it boring, it's not efficient and it doesn't burn the amount of calories we think it does. In fact, it usually burns only 200-300 calories.

What if I told you that there is a better way to do cardio? A way that is more fun, burns more calories, and delivers superior results compared to traditional cardio.

It's called cardio interval training and it's perfect for all levels.

Cardio interval training is when you complete 1 or more cardio exercises in a circuit format. 

Here's how it works: You complete one exercise at a fast pace, then rest for a certain period of time to allow your breathing and heart rate to come down, then move onto the next exercise. 

These workouts are fun, fast-paced, and can be done in a much shorter time than traditional cardio. 

Ready to give cardio interval training a try?

We've got you covered with 10 of our favorite cardio interval training workouts! 

Let's get to work! 💪

1st: Pick Your Cardio Interval: ⏰

Welcome to your cardio interval workouts. Before getting started, make sure to have a stopwatch ready or download an exercise interval timer on your phone. Next, it's time to pick your interval for your workout. This will dictate how long you complete each exercise for and how long you will rest between exercises.

Once you pick the cardio interval that best suits your current level, you can next pick your workout. 

(Beginner Cardio Intervals) :20/:40 for 4-6 total rounds

If you are new to cardio intervals, start here. 

Once you select your workout below, you will complete each exercise for 20 seconds. Think about working at a good pace you can maintain for the 20 seconds. For example, if 10 is as fast as you can go, stay at about a 6 or 7. Once the 20 seconds is over, you will rest for 40 seconds and allow your heart rate to lower. That is one round. Aim to complete 4-6 total rounds.

(Intermediate Cardio Intervals) :35/:25 6-8 total rounds

If you've done some interval workouts in the past or exercise consistently, start here.

Once you select your workout below, you will complete each exercise for 35 seconds. Think about working at a fast pace which you can maintain for the 35 seconds. If 10 is as fast as you can go, stay at about a 7 or an 8. Once the 35 seconds is over, you will rest for 25 seconds and allow your heart rate to lower. That is one round. Aim to complete 6-8 total rounds. 

(Advanced Cardio Intervals) :45/:15 for 8-12 rounds

If you've done some interval workouts in the past or exercise consistently, start here.

Once you select your workout below, you will complete each exercise for 45 seconds. Think about working at a fast pace which you can maintain for the 15 seconds. If 10 is as fast as you can go, stay at about an 8 or a 9.  Once the 45 seconds is over, you will rest for 15 seconds and allow your heart rate to lower. That is one round. Aim to complete 8-12 total rounds 

2nd: Pick Your Cardio Interval Workout: 🔥💪

Cardio Interval Training Workout #1: Sprint Repeats


Pick your favorite piece of cardio equipment. Anything works like the treadmill, bike, rower, elliptical, skierg, battling ropes, etc. Instead of hopping on and hitting the same old 20-30 minutes of slow boredom, it's time to kick things up a notch!

Here you will complete sprint repeats. Remember "sprint" is a relative term. It means you will go at a fast pace for your selected interval work pace and time. For example, if you bike the bike and you are doing the Beginner Cardio Interval, you will go fast for 20 seconds, trying to keep a good pace of about 6-7 out of 10. Once your 20 seconds of fast peddling is over. You will pedal very slow for the 40 second rest period. You will complete this sequence for 5-8 total rounds. If you chose the treadmill, you would turn the speed up for the 20 seconds and then turn it down for the 40 seconds. 

Cardio Interval Training Workout #2: Body-Weight Blitz


 

No equipment needed for this body-weight blitz workout.

First, complete your jumping jacks. Next you will rest for the desired time. Next you will complete your burpees for the desired time and then rest. 

Here's an example if you chose the intermediate cardio interval:

1st: Complete 35 seconds of Jumping Jacks then rest for 25 seconds
2nd: Complete 35 seconds of Burpees then rest for 25 seconds

That is one round. Complete 6-8 total rounds.

** Feel free to substitute the jumping jacks and burpees for your favorite body-weight exercises.

Cardio Interval Training Workout #3: Power-Walk, Jog, or Sprint and Carry


 

For this cardio interval workout, you need a treadmill and 2 kettlebells or dumbbells.

First, complete your treadmill power-walk, jog, or sprint depending on your comfort. Next you will rest for the desired time. Next you will farmer carry your kettlebells or dumbbells for the desired time and then rest.

Here's an example if you chose the advanced cardio interval:

1st: Complete 45 seconds of your treadmill power-walk, jog, or sprint, then rest for 15 seconds
2nd: Complete 45 seconds of you Farmer Carry then rest for 15 seconds

That is one round. Complete 8-12 total rounds.

Cardio Interval Training Workout #4: Swing and Push-Up


 

For this cardio interval workout, you need a kettlebell.

First, complete your kettlebell swings. Next you will rest for the desired time. Next you complete push-ups for the desired time and then rest.

Here's an example if you chose the beginner cardio interval:

1st: Complete 20 seconds of Kettlebell Swings then rest for 40 seconds
2nd: Complete 20 seconds of Push-Ups then rest for 40 seconds

That is one round. Complete 4-6 total rounds.

Cardio Interval Training Workout #5: Burpee and Wall Ball


 

For this cardio interval workout, you need a medicine ball. If you are new to burpees, use an elevated surface like a bench or chair.

First, complete your burpees. Next you will rest for the desired time. Next you complete wall ball for the desired time and then rest.

Here's an example if you chose the intermediate cardio interval:

1st: Complete 35 seconds of Burpees then rest for 25 seconds
2nd: Complete 35 seconds of Wall Ball then rest for 25 seconds

That is one round. Complete 6-8 total rounds.

Cardio Interval Training Workout #6: Cycle and Slam


 

For this cardio interval workout, you need an exercise or spin bike and a medicine ball. 

First, complete your bike sprint. Next you will rest for the desired time. Next you complete medicine ball slams l for the desired time and then rest.

Here's an example if you chose the advanced cardio interval:

1st: Complete 45 seconds of Bike Sprint then rest for 15 seconds
2nd: Complete 45 seconds of Medicine Ball Slams then rest for 15 seconds

That is one round. Complete 8-12 total rounds.

Cardio Interval Training Workout #7: Sled Push and Drag


 

For this cardio interval workout, you need a sled.

First, complete your forward sled push. Next you will rest for the desired time. Next you complete sled reverse drag for the desired time and then rest.

Here's an example if you chose the beginner cardio interval:

1st: Complete 20 seconds of Sled Push then rest for 40 seconds
2nd: Complete 20 seconds of Sled Reverse Drag then rest for 40 seconds

That is one round. Complete 4-6 total rounds.

Cardio Interval Training Workout #8: Row and Plank


 

For this cardio interval workout, you need a rower.

First, complete your rowing. Next you will rest for the desired time. Next you complete your front plank for the desired time and then rest.

Here's an example if you chose the advanced cardio interval:

1st: Complete 45 seconds of Rowing then rest for 15 seconds
2nd: Complete 45 seconds of Front Plank then rest for 15 seconds

That is one round. Complete 8-12 total rounds.

Cardio Interval Training Workout #9: Cardio and Wall Sit (Leg burner!)


 

For this cardio interval workout, you can use a piece of cardio equipment or select your favorite body-weight cardio exercise like burpees, mountain climbers, jumping jacks, etc.

First, complete your cardio exercise. Next you will rest for the desired time. Next you complete your wall sit for the desired time and then rest.

Here's an example if you chose the intermediate cardio interval:

1st: Complete 35 seconds of your cardio then rest for 25 seconds
2nd: Complete 35 seconds of wall sit then rest for 25 seconds

That is one round. Complete 6-8 total rounds.

Cardio Interval Training Workout #10: Medicine Ball Mayhem 


 

For this cardio interval workout, you just need a medicine ball. 

First, complete your 3 position slams. Next you will rest for the desired time. Next you complete your squat to chest pass for the desired time and then rest.

Here's an example if you chose the intermediate cardio interval:

1st: Complete 35 seconds of your 3 Position Slams then rest for 25 seconds
2nd: Complete 35 seconds of Squat to Chest Pass then rest for 25 seconds

That is one round. Complete 6-8 total rounds.

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