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Bodyweight Exercise Cardio Intervals
Do you dread going outdoors to jog in bad weather? Is it getting to be too much time and trouble to drive across town and work out in a crowded gym? Would you rather do a 10-20 minute total body workout in the privacy of your home? Fitness expert Coach Eddie Lomax has developed a workout called Bodyweight Exercise Cardio Intervals that requires no weights, takes only 10-20 minutes, and works out virtually every muscle in your body.Bodyweight Exercise Cardio Intervals turn the calisthenics and bodyweight exercises that you probably remember from gym class or boot camp into a cardio circuit. To set up your circuit, you select a calisthenic exercise (jumping jacks, mountain climbers, squat thrusts), an upper body exercise (dips, push-ups, pull-ups), a lower body exercise (squats, lunges), and an abdominal exercise (crunches, sit-ups, flutter kicks). Use a low number of repetitions for each exercise (probably 5-10) and do the circuit continuously until you complete the time you're aiming for. The continuous motion is what keeps your heart rate up and builds muscular endurance.
Let's set up a sample circuit of 10 reps of jumping jacks, 5 push-ups, 10 squats, and 10 crunches. You would start by doing the jumping jacks, and then go on to the push-ups, squats, and crunches. When you finish the crunches, go straight back to the jumping jacks and continue doing the circuit as many times as it takes to reach the time you're aiming for or until you can't do the exercises briskly with good form any longer.
Coach Lomax suggests 10 minutes of Bodyweight Exercise Cardio Intervals for beginners, 15 minutes for intermediates, and 20 minutes for advanced workout warriors. However, if you haven't been doing bodyweight exercises, you may find that you can't even complete the 10 minutes suggested for beginners. No problem. It just shows what you've been missing in your exercise program. Start where you're at and add about 10% to your exercise time every week or two. In other words, if you start at 5 minutes, add 30 seconds every week or two. If you start at 10 minutes, add 1 minute, and so on. If you keep at it, most people will eventually reach the intermediate or advanced level.
Do Bodyweight Exercise Cardio Intervals 1-3 times weekly to partially or completely replace your current cardio routine. Don't do Bodyweight Exercise Cardio Intervals more than 3 times weekly. Alternate Bodyweight Exercise Cardio Intervals with another cardio routine if you want to do cardio more than 3 times a week. No matter what exercise routine you do, if you do the same routine every day, you will eventually develop overuse injuries.
Another great thing about Bodyweight Exercise Cardio Intervals is that you can change routines as often as you wish, or you can do a different routine every day of the week that you work out. If you get bored with the program you've been using or have maxed out, change to a different or harder routine. Bodyweight Exercise Cardio Intervals put an end to the problem of boring, inconvenient, or expensive cardio routines. Try Bodyweight Exercise Cardio Intervals yourself and have fun getting into the best shape of your life.
Do you dread going outdoors to jog in bad weather? Is it getting to be too much time and trouble to drive across town and work out in a crowded gym? Would you rather do a 10-20 minute total body workout in the privacy of your home? Fitness expert Coach Eddie Lomax has developed a workout called Bodyweight Exercise Cardio Intervals that requires no weights, takes only 10-20 minutes, and works out virtually every muscle in your body.
Bodyweight Exercise Cardio Intervals turn the calisthenics and bodyweight exercises that you probably remember from gym class or boot camp into a cardio circuit. To set up your circuit, you select a calisthenic exercise (jumping jacks, mountain climbers, squat thrusts), an upper body exercise (dips, push-ups, pull-ups), a lower body exercise (squats, lunges), and an abdominal exercise (crunches, sit-ups, flutter kicks). Use a low number of repetitions for each exercise (probably 5-10) and do the circuit continuously until you complete the time you're aiming for. The continuous motion is what keeps your heart rate up and builds muscular endurance.
Let's set up a sample circuit of 10 reps of jumping jacks, 5 push-ups, 10 squats, and 10 crunches. You would start by doing the jumping jacks, and then go on to the push-ups, squats, and crunches. When you finish the crunches, go straight back to the jumping jacks and continue doing the circuit as many times as it takes to reach the time you're aiming for or until you can't do the exercises briskly with good form any longer.
Coach Lomax suggests 10 minutes of Bodyweight Exercise Cardio Intervals for beginners, 15 minutes for intermediates, and 20 minutes for advanced workout warriors. However, if you haven't been doing bodyweight exercises, you may find that you can't even complete the 10 minutes suggested for beginners. No problem. It just shows what you've been missing in your exercise program. Start where you're at and add about 10% to your exercise time every week or two. In other words, if you start at 5 minutes, add 30 seconds every week or two. If you start at 10 minutes, add 1 minute, and so on. If you keep at it, most people will eventually reach the intermediate or advanced level.
Do Bodyweight Exercise Cardio Intervals 1-3 times weekly to partially or completely replace your current cardio routine. Don't do Bodyweight Exercise Cardio Intervals more than 3 times weekly. Alternate Bodyweight Exercise Cardio Intervals with another cardio routine if you want to do cardio more than 3 times a week. No matter what exercise routine you do, if you do the same routine every day, you will eventually develop overuse injuries.
Another great thing about Bodyweight Exercise Cardio Intervals is that you can change routines as often as you wish, or you can do a different routine every day of the week that you work out. If you get bored with the program you've been using or have maxed out, change to a different or harder routine. Bodyweight Exercise Cardio Intervals put an end to the problem of boring, inconvenient, or expensive cardio routines. Try Bodyweight Exercise Cardio Intervals yourself and have fun getting into the best shape of your life.