6 Kick Butt Cardio Workouts

It is that time of year again. People setting health and nutrition goals. I am among those people, and I have big goals for 2017. I have always loved the gym and working out. I love the way it smells, the atmosphere, the people being dedicated, the way it makes me push harder, the music, etc. I can go on and on. However, I have not been the best getting there as I have gotten older and as my family has gotten older. Time seems to be something I dont have enough time of.

Whenever Denette and I spoke about the "gym" or when I was a full time personal trainer most people would say - "I don't have time". I completely understand that. Then I thought - what can people do in 30-45 min to get back into the swing of things? What can people do that will help their health by providing them cardiovascular and muscular benefits without having to go to a class? What can people do at the gym, at home, or outside - so they can get a workout in when it fits their schedule no matter where they are at?

Well, here are a 6 "Kick Your Butt" workouts you can do on a treadmill or outside (well not outside in Nebraska in January) that will help you get started on your journey for better health. Health is a lifestyle and a choice that needs to be made. Our bodies are our temples and we need to take care of them. Continue to check back for more articles because we will be most many more on nutrition and exercise. Our passion is to help people archive their health and wellness goals.

Here is to your health and wellness goals for 2017! Let do them together. If you ahve any questions pelase email me.

Dave

WORKOUT #1 TREADMILL

3 min @ 6% incline (1 min walk/1min run/1 min sprint)
3 min @ 6% incline (1 min walk/1min run/1 min sprint)
3 min @ 6% incline (1 min walk/1min run/1 min sprint)
REPEAT 20-30 minutes.

WORKOUT #2 TREADMILL

5 min warmup on treadmill
2 min walking frontward @ 9% incline/ 3 mph
1 min side shuttle facing left @ 9% incline/ 3.5 mph
1 min side shuttle facing right @ 9% incline/ 3.5 mph
1 min walking lunge @ 9% incline/ 3 mph
REPEAT 4-5 times.

WORKOUT #3 TREADMILL

5 min warmup on treadmill
2 min backward walking @ 15% incline/3 mph
Get off the treadmill and complete 10 pushups/15 jump squats/20 mouton climbers
REPEAT 6-7 times

WORKOUT #4 TREADMILL

10 min on treadmill at 3.5 mph & 15% incline walking or running (the speed/incline should be challenging but not a sprint)
Get off the treadmill and complete 10 burpees
Get back on the treadmill and sprint for 60 sec
REPEAT 2-3 times.

WORKOUT #5 TREADMILL OR OUTSIDE

Preform 10 burpees
Jog or speed walk for 2 min
Lateral shuffle 30 sec (right leg as lead leg)
Lateral shuffle 30 sec (left leg as lead leg)
Lateral shuffle 30 sec (right leg as lead leg)
Lateral shuffle 30 sec (left leg as lead leg)
Sprint for 30 sec REPEAT 2-3 times.

WORKOUT #6 AT HOME or GYM

Set One- complete 3 rounds each time increasing the number of reps of each exercise to 15, 25 and 40 • Burpees

Mountain climbers
Tuck jumps Set Two- complete 3 rounds each time increasing the number of reps of each exercise to 15, 25 and 40
Skater jumps
Tricep dips
Knee to elbow planks (start over with set one)
REPEAT for 20-30 min