subject: Try Out These High Quality Interval Fitness Routines Instead of the Boring Cardio Routine [print this page] Try Out These High Quality Interval Fitness Routines Instead of the Boring Cardio Routine
It is no secret that interval fitness training is the best form of cardio. It is like combining a cardio routine with a strength training routine. By doing this you get the best of both worlds, high quality calorie burning along with muscle building.
So instead of jumping on the treadmill or elliptical machine anymore try out something a bit more intense. Try out interval fitness training, and give your body what it really needs to improve.
Try out a couple of these interval routines, they will get your heart rate up while hitting all the muscles in your body. Remember dont take any rest in between exercises, instead rest at the end of the full routine. Use this time to get your breath back and get ready to start it again.
Sprint Interval Training - 15 min
5 Min Warm up
6 Sprint Intervals - 30 Seconds each
6 Rest Intervals - 60 Seconds each
5 Min Warm Down
Do the routine 3 times in the week with a rest day in between each workout
Bodyweight Interval Strength Routine
5 Min warm up
15-20 Push ups
15-20 Dips
20 Bodyweight Squats
20 Burpee Jumps
20 Jumping Jacks
Rest and Repeat - For a real challange try adding 10-20 chinups into the routine. This will blast your arms and back.
Weight Training With Cardio Routine
Back: Bent Over Barbell Rows or Seated Cable Rows - 6 sets of 6-8 reps. Be sure to keep your lower back arched and tight when performing either of these exercises.
Cardio: Take no rest as you move between 40 seconds of cardio work
Chest: Flat Barbell or Dumbbell Bench Press - 6 sets of 6-8 reps. Don't bounce the bar off your chest as you lower it down. As well, don't bang the dumbbells together at the top.
Cardio: Take no rest as you move between 40 seconds of cardio work
Biceps: Standing Barbell Curls or Dumbbell Curls - 4 sets of 6-8 reps. Squeeze your biceps hard at the top and don't swing the weight. Use a shoulder-width grip on the bar for best biceps contraction.
Cardio: Take no rest as you move between 40 seconds of cardio work
Calves: Standing Calf Raises or Seated Calf Raises - 4 sets of 10-12 reps. Perform this movement under control. Don't bounce out of the bottom and be sure to give your calves a good squeeze at the top.
Rest and Repeat 3 Times
One of the main points that I wanted to get across is the fact that there is no perfect interval routine. They can be sculpted and changed to fit your needs. If you can find out what you are really interested in working and then form a interval routine around that it is a great idea. For more great examples of interval fitness training please check out www.internethealthandfitnessdatabase.com
One thing that interval training works great for is full body workout, as each muscle will be tired from the last workout and it will have to work to preform the task. Just be careful of the order, you dont want to do bench press or heavy squats at the end unless you are a seasoned vet. If you do do these kind of exercises at the end of the workout be careful, because you need to ensure that you can control the weight.
