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Overindulge this weekend? That’s ok! Try these workouts to get back into your routine!

Get back on track with these great interval workouts. You can burn 300 calories in 30 minutes. Remember, intervals take your exercise to the next level by changing your heart rate and your exertion.

Between boot camp sessions we suggest that you try other types of workouts and focus strongly on cardio. I challenge you to do so AND to put down your magazine and turn off the t.v. while working out at the gym or home. We do encourage listening to music. If you are not paying attention to your time and intensity, you are probably not working out as effectively as you could be.

Cardio Workouts at the Gym (or outside!)

Modify each workout according to your fitness level and feel free to increase or decrease speed, incline and/or workout time to fit your needs.

For each exercise, warm up with 5-10 minutes of light cardio. End with a cool down and stretch.


  • Start with incline at zero and speed at a comfortable pace (walking or jogging).
  • 1 Minute: Raise incline one or more percent every 15 seconds.
  • 1 Minute: Reduce the incline one percent every fifteen seconds.
  • 3 Minutes: Walk or jog at a steady pace. (Try to keep it at 3.5 and above for speed) (To up the intensity during your 3 minute jog time, alternate 1 minute walking, 1 minute sprinting.)
  • Repeat entire cycle for 30 or more minutes
  • Approximate calories burned: 320(based on 140 lb person)

Head outside (this weather is perfect for it!)


  • Warm up with a brisk walk/slow jog for 5-10 minutes.
  • Jog/walk briskly for 3 minutes
  • Sprint or speed walk for 30 seconds
  • Repeat this cycle 6 for the remaining time. To up the intensity of your intervals sprint for 1 minute, walk for 1 minute for the entire 40 minutes.

Elliptical Trainer

  • Choose the manual program and an appropriate level for your fitness level.
  • 6 Minutes: Set resistance levels at medium level.
  • 2 Minutes: Increase resistance every 30 seconds.
  • 2 Minutes: Lower resistance to comfortable level.
  • 6 minutes: Set resistance to medium and go backwards. (You WILL feel this burn!)
  • Repeat entire cycle for remaining time


While we prefer you to bike outside if possible for stronger resistance training, if you do use the bike in the gym make sure to follow a workout like the one below.

  • Using the manual program, enter your workout time as 30 minutes and choose appropriate level
  • 5 Minutes: Cycle at a comfortable pace.
  • 5 Minutes: Raise level several increments and decrease a level every 30 seconds.
  • 5 Minutes: Cycle at comfortable pace.
  • 5 Minutes: Raise level higher than before and decrease a level every 30 seconds.
  • 5 Minutes: Cycle at comfortable pace.
  • 5 Minutes: At current level, increase a level each minute.
  • To increase the intensity of this work out  decrease the amount of  time you cycle at a comfortable pace.

As you can see, you can easily vary your cardio workouts by adjusting speed, resistance and incline. Not only will this help you to burn more calories, it also keeps you from becoming bored and builds your strength quickly.  Remember, keep it interesting!

And as a bonus after a long holiday weekend… try out these Ab exercises: Remember, you can work your ab muscles daily!

Ab Exercises:


Lie down with hands over the chest or behind the head; plant your feet on the floor, knees bent. Contract the abs and lift the head and shoulders off the floor, bringing the rib cage towards the lower belly. Support your head if there is a strain on your neck. Lower slowly back to start and repeat.
Reverse Crunches
Reverse Crunches
Reverse Crunches
Lie on your back with knees bent, shins parallel to the floor. Use your abs and lower  your feet towards the floor, keeping the knees bent. Rotating the pelvis up and bring the knees back towards the ribcage. Don’t let your back arch.
Ball Crunches

Ball Crunch
Lie with the ball resting under the mid/lower back and place hands crossed on your chest or behind your head. Use your abs to lift your  torso off the ball, pulling the bottom of your ribcage down toward your hips. Keep the ball stable.

Lie on the floor with knees bent and place your hands behind your head. Lift the shoulder blades off the ground and straighten left leg out while bringing the left elbow towards the right knee. Switch sides, bringing the right elbow towards the left knee. Continue alternating sides in a ‘pedaling’ motion.

Side Plank with Oblique Twist
Side Plank with Oblique Twist
Side Plank with Oblique Twist
Begin by lying on your side and push up so that your body is supported by the right arm, feet stacked. (Feet not stacked is the less difficult position). Straighten left arm and sweep the left arm down and twist the body, turning it towards the floor while keeping the rest of the body in place.
Plank with Ab-roll
Plank with Ab-roll
Plank with Ab-roll
Start in plank (push up) position with stomach in and back flat, do not let your back “droop” in the middle. Keep the core tight! Roll the ball towards you with your feet, tightening the abs into a crunch. For a challenge, bring the ball into a pike, keeping legs straight.

Good luck and enjoy your workouts this week!

Contributors:  http://caloriecount.about.com/article/partner/burn_300_calories_in_30_minutes;http://caloriecount.about.com/article/partner/abs_and_core_progressions

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