I can totally relate, trust me. I don't always have the "feel like it" to get my workout in. I've got laundry to do, meals to cook, Grey's Anatomy to watch, work to finish, quality time with my family, and about a million other things that never get done. This mama understands. I know women who love weights and hate cardio, and I know others who just want to go for jogs and nothing else. If you are getting active time, no matter how you're getting it, You Are Winning! But what if there was a quick way to get that "cardio",also known to many as "!@$#&#!", in your day? This Cardio Workout plan will get your heart the exercise it needs, ease you into progression, and turn you into a human cheetah in case that is an awkward goal of yours.
Always get your muscles warmed up and your joints active before jumping into a run. Even professional athletes warm up their muscles and stretch before working out. Skipping this can cause injury, keeping you from being able to workout at all! I recommend starting with a few jumping jacks, walking lunges, slowly running in place, or something else light.
Warmed up? OK, Let's do this!
You will be doing the following workout in intervals. For Example: The first week you will complete 30 second sprint immediately followed by 30 second light jog, immediately followed by 30 second sprint and so on until you have completed the rotation 5 times (5x). I recommend doing these workouts 3 times each week...then the next week you will advance to the next level (week). (Read beginner tips at the bottom of this page)
Cardio (by the week)
Week 1 - 30 second sprint, 30 second jog (5x)
Week 2 - 35 second sprint, 45 second jog (6x)
Week 3 - 45 second sprint, 60 second jog (7x)
Week 4 - 50 second sprint, 50 second jog (8x)
Week 5 - 55 second sprint, 30 second jog (7x)
Week 6 - 60 second sprint, 45 second jog (7x)
Week 7 - 60 second sprint, 45 second jog (6x)
Week 8 - 65 second sprint, 60 second jog (5x)
Week 9 - 70 second sprint, 45 second jog (6x)
Week 10 - 75 second sprint, 30 second jog (7x)
Week 11 - 80 second sprint, 40 second jog (8x)
Week 12 -100 second sprint, 30 second jog (5x)
Modifications for Beginners: Place a 3rd activity to the set; Walking. If you are new to working out, you may want to modify for the first two weeks. Here is an example:
Week 1 - 30 second sprint, 30 second jog, 30 second walk (5x)
Week 2 - 35 second sprint, 45 second jog, 35 second walk (6x)
Keep it up! You will not regret it.
Leave feedback and tips for other moms in the comment box below. What is your favorite Cardio workout? Running, Biking, Swimming? Or do you hate it and just force yourself through it?
Share with us. Until next time.