In this article I will give you an awesome way to shape up your cardio routine. There will be 4 fast cardio challenges and each one lasts for just 10 minutes. Two will be for those of you who like to work out at home, and two will be for those of you who go to the gym. Of course, if you go to the gym you can do all 4 challenges.
Home Cardio Challenge #1
The first cardio challenge is for those of you who are at home. All you need for these exercises is a skipping rope and a little space. I want you to set your phone’s timer at 10 minutes to get ready for the first cardio challenge:
- 100 skips anyway you like. But obviously with both feet going at a time it is harder. For those of you who are really good at skipping, you can do double jumps.
- 50 butt kicks. Place your hands behind your butt and jump high to kick them with your heels. This way you’ll make sure to really get those legs nice and high.
- 10 pushups. If you can’t do pushups on your feet you can do them on your knees. And if you can’t even do that, then try and hold a plank for as long as you can.
Now what I want you to do is basically see how many times you can do that little routine in 10 minutes. Let me know your record.
Home Cardio Challenge #2
Our next cardio challenge for those who work out at home is as follows:
- 20 star jumps. You literally jump in a star position and make sure you’re clapping your hands at the top. This way you’re really using your arms.
- 50 high knees. Bring your hands in front of you and jump to touch them with your knees.
- 40 hill climbers. Get down on your all fours and run on the spot, on the floor.
Again, let me know how many times you can do this in 10 minutes.
Now is time for those who like to hedge the gym for a workout. I see every day tens of people on the treadmill for hours and hours. Unless you want to do a marathon or you’re training for something specifically running based, there’s no way you are happy with this treadmill running for hours. So I’d like to see you making some changes in your cardio routine and also why not adding some challenges.
One of my top ways of doing this is using the treadmill or using the rower. And these are the 2 examples I’m gonna give you.
Treadmill Cardio Challenge
For the third cardio challenge on the treadmill you need to warm up for 2 minutes and this will not count in your 10-minute workout.
Then I want you to alternate your speeds. Pick a speed you are comfortable at jogging, for example anything between level 8 and 10. Now jog for 45 seconds, then increase your speed for 15 seconds to a sprint, anywhere over 10 level. Repeat this treadmill workout for 10 times to complete the 10-minute routine.
- 45 seconds jogging;
- 15 seconds sprinting;
- Repeat 10 times.
When time goes on and you get closer and closer to that 10 minutes, you really wanna be exhausted, your heart must be pounding, you wanna be sweating and saying that you don’t wanna do it anymore. At this point make sure you are really sprinting, it’s just 15 seconds so really push it.
For this cardio challenge you can leave a comment and tell me what speeds you used for your jog and for your sprints. Let’s see who did the best and also who progressed the most, because you might start somewhere and finish completely different. So I’m really curious to see what you do.
Rower Cardio Challenge
Last cardio challenge is for those of you who will gonna hit the rower. A lot of people tent to avoid it because it’s hard, but that’s the whole point. Sit on the rower and put a resistance to about level 8. Row normal and comfortable for 30 seconds and make sure you’re touching your butt with your heels. Then go hardcore for 30 seconds and row as fast as you can. Also change the level and push yourself.
- 30 seconds steady;
- 30 seconds hardcore;
- Repeat 10 times.
You can leave a comment and tell me how fast did you row and what was your max level of resistance.
These are the 4 simple cardio challenges and I hope I gave you a better way to maximize your time whereas making sure that you are really fat burning in the gym. Because these exercises will test you breathing, your hart rate, your stamina and you will be sweating buckets.
If you liked this kind of cardio challenge please let me know because I’ll happily do more for you. Stay fit!