Open Minded Fitness

March 24, 2013

Short Intense Workout with Cardio Focus

Here is the next installment of short, intense workout in our three part series. As my friend who tried the first workout found out, even though these are only a half hour, they can be very difficult, especially it you haven’t been working out recently.

Before I talk about todays workout, let me just mention a couple simple ways that you can ratchet these workouts down for a few weeks if you have taken a break from working out:
  1. Reduce the number of rounds. The last workout was four rounds, make it three if you need to.
  2. Increase the rest. We are taking very short rest breaks. If you need to, increase the amount of rest time to ease yourself back into things.
After a couple of weeks of this though, you should try to ramp back up to the full workout.
And with that, lets continue and talk about todays workout. This workout will focus on getting your heart into better shape by using interval training. (Interval training can be very effective. Learn a little more about it here.) We will be doing this workout on stairs. If you don’t have stairs that you can run on, you could substitute ~50m of sprinting for each flight of stairs, preferably up hill.
Workout #2
Warmup with 2 min of jumping rope or jogging.
Stretch – 2 min
2 flights of stairs
20 pushups
20 situps
4 flights of stairs
15 pushups
15 situps
6 flights of stairs
10 pushups
10 situps
Bonus Section
8 flights of stairs
5 pushups
5 situps
6 flights of stairs
10 pushups
10 situps
4 flights of stairs
15 pushups
15 situps
2 flights of stairs
20 pushups
20 situps
Stretch
The part in blue is the more advance version of this workout. Skipping the part in blue will allow you to ease into it a little better.
In between each round, take as much time as you need so that you can recover for the next round. However, keep track of the amount of time it takes you from the time you run up the first stair until the time you finish the last situp. Make it your goal to get a low time!
If you want, you can post your time in the comments after you have finished. Also post whether you were doing the easier or the advance version.
Cheers.

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