Results Wellness Centers

Cardio Workouts


Try these Cardio Blasting Workouts

All Around the Treadmill

Warm-up for 5 minutes with a brisk walk.

Time

Speed

Drill

Incline

2 min

5.5 - 6.0

jog

1.0

2 min

4.5 - 5.0

skip

1.0

3 min

3.5 - 4.0

walk

1.0

2 min

2.8

Walk backwards

6.0

1 min

6.5 - 7.5

sprint

1.0

1 min each side

3.0

Side shuffle

1.0

3 min

3.5 - 4.0

walk

1.0

Repeat 2-3x

*Please hold onto the handrails while walking backwards, side shuffling, and skipping, until you get the hang of it.

Bosu HIIT (Can be done on floor instead of Bosu for less difficulty)

Warm-up on any piece of cardio equipment for 8 minutes.

Time

Drill

Tips

1 min

Over the dome

Make sure to squat on each side of the Bosu

40 sec

Plank tricep touch

Dome is down, feet are on the floor, hold onto the base.

1 min

Jumping Jacks

Done without the Bosu

1 min

Alternating front lunge (DB optional)

When lunging, front foot lands on the dome, then stand back up to starting position.

1 min

Mountain Climbers

Do these with the dome down, and hold onto the base.

40 sec

Alternating Hand Elbow Plank

These are performed with hands on the dome, and feet on the floor.

1 min

XC Ski

No Bosu, go fast with a full range of motion

1 min

rest

Walk around, don't sit down!

Repeat 4x

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