I found this routine in the Self magazine, tried it out and loved it!
It helps me burn up to a 800 cal in about an hour and a half, I sweat like crazy, my heart rate goes up to 180, I truly love it and feel great after I’m done.
You should consult with your physician and adjust accordingly before trying it!
The workout consists of two blocks – a Cardio Interval block and 4 blocks of High Intensity Exercises
Cardio Block
Warm up run – 6.5 mph – 3 min;
Run – 7 mph – 2 min;
Fast Run – 8 mph – 3 min;
Run – 7 mph – 2 min;
The Fastest Run – 9 mph – 1 min;
Walk – 4 mph – 1 min;
Run – 7 mph – 1 min;
Fast Run – 8 mph – 2 min;
Run – 7 mph – 1 min;
Fast Run – 8 mph – 2 min;
Run – 7 mph – 1 min;
The Fastest Run – 9 mph – 1 min;
Walk – 4 mph – 1 min;
The Fastest Run – 9 mph – 1 min;
Walk – 4 mph – 1 min;
The Fastest Run – 9 mph – 1 min;
Walk – 4 mph – 1 min;
The Fastest Run – 9 mph – 1 min;
Walk – 4 mph – 1 min;
Total – 27 minutes.
The fastest run is the most challenging that empties me out so much I can only walk after. Customize based on your fitness level!
Can not stress enough, TALK TO YOUR PHYSICIAN BEFORE TRYING TO DO IT, don’t want you to pass out on me:)
So this is the first part
The second part consists of 4 blocks:
1 block
- 15 reps of squats to hammer curls (I use 10 lb dumbbell in each hand);
- 10 reps of burpee push-ups;
- 250 meter row as fast as you can.
They say you should try to complete this one in 40-55 sec but at this point my best time was 1 min 8 sec.
2 block
- 12 reps of lunges to shoulder press (with my 10 lb dumbbell in each hand again) (1 rep is 2 lunges, one to each side);
- 12 reps of triceps extensions (with a 10 lb dumbbell);
- side-plank dips (they recommend to do 5 reps but I do 15).
3 block
- 12 reps of single-arm rows (guess what? I’m using the same 10 lb dumbbell!). Switch sides;
- 10 reps of reverse-lunge hops. Switch sides;
- 250 meter row as fast as you can.
4 block
- 15 reps of dead lifts to row (20 lb dumbbells in each hand…just kidding, the same 10 lb ones);
- 10 reps of plank punches (1 punch with each hand = 2 punches = 1 rep);
- 15 reps of superman extensions.
this takes me about 30-35 minutes.
I finish up with a 10 min yoga and 10 min stretches. Great workout, you get your fat burning even long after you are done.
Love it! Tell me if you love it too:)