Tired of the same old cardio routine? If you dread your treadmill sessions more than you dread cleaning the bathroom, it’s time to consider a change. The fact is, cardio exercise simply means getting your heart rate up and keeping it there for an extended period of time.
There’s no hard and fast rule that says you must perform cardio sessions on a piece of cardio equipment if you don’t want to. In fact, forcing yourself to perform cardio on these machines may decrease your performance and calorie burn overall. If you aren’t interested in the workout itself, you aren’t likely to push yourself as hard and as a result, you aren’t likely to see the results you were hoping for either.
That’s why finding some non-cardio cardio workouts may be your best solution. Let’s look at a few great examples that you can put to use in your workout today.
The Burpee Challenge
As far as cardio moves go, it doesn’t get much more intense than burpees. These are great as they’ll work every single muscle group in your entire body all while getting your heart rate up and torching calories quickly.
To perform this workout, your mission will be to perform as many burpees as you can in 10 minutes, using one minute intervals.
Perform one minute of burpees, resting only when needed and then choose a core workout to alternate with for the next minute.
Once that minute is up, back to burpees you go. Continue alternating like this until you’ve completed the entire ten minutes.
It won’t be a long workout, but it’ll be an intense one.
Reps For Time
The next way to get your cardio workout in without relying on cardio machines is to try a reps for time protocol, making sure to use a heavy enough weight that you can sustain longer periods of work while still challenging yourself.
Start with around 40-50% of your normal weight lifted. While this may seem easy, keep in mind you’re going to be trying to bring your rep range up much higher then normal.
Choose a few compound exercises – chest press, squats, lunges, deadlifts, shoulder press, and bent over rows for instance and now stack them up one after another. You mission: as many reps as you can in your target time frame. Usually one minute is a good length to go for here, but feel free to adjust this duration according to what you can handle.
Once you’re done that one exercise, rest for about 15 seconds and then move on to the next.
Continue on until all moves are complete and then rest for 1-2 minutes. Once that time is up, you’ll then want to complete a second circuit and possibly a third if you’re in the condition to do so.
Circuit Style Training
Finally, the last non-cardio cardio workout you can do is bodyweight circuit training. This is a great option if you can’t make it to the gym but still want to get some sort of workout in.
To do this, you’ll simply choose five or six different bodyweight exercises. Good options include things like burpees, mountain climbers, jumping jacks, walking lunges, bodyweight squats, bodyweight step-ups, push-ups, pull-ups, and so on.
Now, stack those exercises one after another, performing 15-20 reps of each exercise. Once the entire circuit is completed, rest for one minute and then complete three more times through.
So there you have three great options that don’t involve a cardio machine and will definitely put your fitness level to the test. The great thing about changing it up like this is you’ll also likely find that in doing so, you’re able to challenge your fitness more and avoid that dreaded plateau that so many people find themselves in.
Give these a try during your next workout session.