Joining a gym is exciting.
Embarking on a weight loss journey is motivating.
Doing the same cardio every week can be boring and drain both excitement and motivation quickly.
Here are five simple ways to mix up your cardio to rapidly improve your fitness, motivation and fat loss.
1. The AMRAP Method.
Popularised by Crossfit, AMRAP stands for As Many Rounds As Possible.
You pick 1-4 exercises or more and perform as many rounds as you can for a set amount of time.
The aim is to beat the rounds when you train again. Having targets is important with fitness as you can constantly strive to get a little bit better every week.
Here is an example of an AMRAP workout for the gym.
2. The Mini Triathlon.
Have you ever admired the physique of a triathlete. They are lean, fit and toned. This is because they mix up their disciplines and use many muscles every day. This also helps with recovery and it burns a tonne of calories.
In the gym, here is a great example of a mini triathlon workout.
3. The Multi Mode, Multi Duration Cardio Sprint Workout
This is a fancy term for saying that there is a mixture of sprint lengths, rest periods and equipment to be used.
I love these types of workouts as research has proven that using multiple pieces of cardio equipment burns more calories than a single piece of equipment at a given intensity.
These workouts also move faster as you are moving through different equipment and making it varied.
It's also great for fat loss and fitness.
Here is an example of this type of workout in action.
4. The Ascending Cardio Workout
In this workout I pick 4-6 cardio exercises and I perform 3-4 rounds of each but every exercise increases in distance for each round. You can also start at the highest point and do a DESCENDING CARDIO workout. See below:
By increasing the distance, I am making the rounds harder. It becomes more challenging but it is a great feeling to finish it all. It is also quick. 30-45 mins all up after a warm up.
You can choose any 3-6 machines that you want depending on availability. The variety is endless.
5. The Mini Time Trial Workout.
With this workout you can pick 3-6 exercises.
Perform the exercises and record the total time it took to complete the entire workout (including transition times).
Try to beat your overall time the next time you perform the workout.
Here is a great example of this in action.
Cardio training has many benefits.
It can help you to maintain your weight, reduce the risk of heart disease, improve your mood and of course increase your daily energy.
I encourage you to mix up your training. Try not to get stuck doing the same machine for the same length of time for the same intensity every week.
This will fast track you to a serious lack of improvements and a stall in your weight loss.
I hope these help and let me know if you try any of them.
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