Let’s face it friends, for most people cardio exercise is not fun. It is sometimes hard to find the motivation and can be painful and time consuming for those with a busy schedule. Jogging is thought of as a staple in cardiovascular exercise, but it can seem so mundane, and for those of you who jog frequently, it can take hours of running to feel like your daily jog has done anything to increase your level of fitness. I usually recommend types of exercises that you are interested in, or find some degree of pleasure. For example, I love to mountain bike on single track trails, so this is an amazing workout for me as it pushes me physically and truly enhances me spiritually. If one of your favorite hobbies is tennis, basketball, or rollerblading, by all means enjoy these tremendous sports and hobbies for their health benefits, but I will give you a short and to the point high intensity interval training that will truly maximize your level of fitness and make you quickly feel the results.
Warm up with a short and slow jog around the block. Get in to a standard push up position and do as many push ups as you can until muscle failure. Immediately get up and begin sprinting as fast and hard as you can until you cannot sprint anymore, then slowly jog for about 1 to 2 minutes, or until you feel you have caught your breath and can exert yourself once again. When you are ready, begin jumping in place as high as you can for approximately 1 minute, then drop to push up position and do as many as you can until muscle failure. Immediately get up and begin sprinting until you can sprint no more, then finish with a slow jog for 1 to 2 minutes. When you first begin the high intensity interval training you will become exhausted quickly and may not be able to do very much for very long, but just like any other routine, the more consistently you do it, the easier it becomes.
With day 2 we switch it up a bit and start off with a slow and steady jog around the block. Do as many standing in place squats as you can until muscle failure, then drop down into push up position and do as many push ups as you can do until muscle failure. Immediately get up and begin to sprint as fast as you can until you can sprint no more, then jog slow and steady for 1 to 2 minutes. Repeat the sprint and jog sequence, then drop down and do push ups to muscle failure, then sprint and jog sequence, finishing up with squats until muscle failure.
Warm up with your jog around the block, and immediately following begin to sprint until you can sprint no more, immediately followed by jumping in place for approximately 1 minute. Run in place at a fast pace, bringing your knees all the way up to your chest for approximately 1 minute, immediately followed by jumping in place for another minute. When the minute of jumping is over, begin your sprint jog sequence, and end with a set of push ups to muscle failure.
With exercises like these you can switch them up to confuse your muscles, and increase times to truly enhance and increase your level of fitness. After a short time of consistent work at these exercises, you will be able to jump higher, run faster, and be an all around better athlete. I hope you find these as fun and helpful as I do. Happy training!