Week 4 Day 3: Cardio Workout

 20 min Home Cardio Routine

This is for all the healthy babes who do not have  gym memberships, hate going to the gym, or have a busy schedule. I love doing this Home Cardio Routine when I am in a hurry and busy busy busy! This routine totally saved my butt today because I did not have time to run at the gym. I  just got done doing this routine in my living room! = )

Warm up: 
jumping jacks   x 20
squats  x 10
 lunges x 10

Do Warm up only once in the beginning

Routine

Jumping Jacks x 40

High Knees     x 40

Butt Kicks       x 40

Squat Jumps   x 10

Burpees          x 10

Complete routine in 2 mins or less

Recovery

Jog in place x 1 min
Jump rope in place x 1 min

*You do not need a jump rope, you can pretend and just jump.

After each time you finish a round of the Routine,  do the Recovery set.
Do the Routine then Recovery 5 times non-stop.


How to intensify the workout?

• Instead of jogging in place, sprint in place!
• Instead of doing 5 sets of the Routine + Recovery, try doing more!

I hope you healthy babes have fun with this workout. Let me know what you think after you try it! By the way, this is an awesome workout to do with a friend!

Love,

Cindy Kimmi

Week 4 Day 2: Cardio Workout

Elliptical Fat Burning Workout

If you continue to do the same workout, your body becomes use to it and will start to burn less and less calories. This is why it is important to mix up your cardio! I love using the elliptical because there are so many different elliptical routines! One of my favorite is the Elliptical Fat Burning Workout. This is a routine where you increase the resistance throughout your workout. If you put in the hard work and push through this workout, I promise you will be sweating buckets!

Time	Resistance
00:00	1
00:04	2
00:06	3
00:08	4
00:10	5
00:12	6
00:14	7
00:16	7
00:18	6
00:20	5
00:22	4
00:24	3
00:26	2
00:28	1
00:30	Done!

Love,

Cindy Kimmi

Week 4 Day 1: Cardio Workout

Cardio Workout #1:

Interval Training

If you are not a professional athlete, I strongly believe that exercise and fitness should not consume a huge majority of your time. Having a busy schedule, it is important not to only get in a good workout but a fast one! This is why I am a huge fan of interval training!

Why is interval training better than jogging at a constant pace?

• Cuts time working out but not the results

Working out for a short period at a high intensity is just as effective on muscles as working out  for a long period at a low intensity. 

• Burns more calories

High intensity intervals brings your heart rate up for the whole workout, including rest periods. But the best part is because of the high intensity workout, your body continues to burn calories throughout the day. As a result, 100 to 200 extra calories are burned.

Interval training can be done on the treadmill or running outside, elliptical, and bike. You can print out the Interval Training Chart below and place on machine while working out. If you are like me and lose track of time, the chart will help you focus on your muscles rather than the time!

Interval Training Chart

Time	Running	Treadmill	Elliptical	Bike
00:00	jog	5.0 MPH	145 - 150 SPM	jog
00:05	run	6.5 MPH	160 - 170 SPM	run
00:08	sprint	7.5 - 8.5 MPH	180 - 200 SPM	sprint
00:09	walk	3.5 - 4.0 MPH	140 - 150 SPM	walk
00:10	run	6.5 MPH	160 - 170 SPM	run
00:13	sprint	7.5 - 8.5 MPH	180 - 200 SPM	sprint
00:14	walk	3.5 - 4.0 MPH	140 - 150 SPM	walk
00:15	run	6.5 MPH	160 - 170 SPM	run
00:18	sprint	7.5 - 8.5 MPH	180 - 200 SPM	sprint
00:19	walk	3.5 - 4.0 MPH	140 - 150 SPM	walk
00:20	run	6.5 MPH	160 - 170 SPM	run
00:23	sprint	7.5 - 8.5 MPH	180 - 200 SPM	sprint
00:24	walk	3.5 - 4.0 MPH	140 - 150 SPM	walk
00:25	run	6.5 MPH	160 - 170 SPM	run
00:28	sprint	7.5 - 8.5 MPH	180 - 200 SPM	sprint
00:29	walk	3.5 - 4.0 MPH	140 - 150 SPM	walk
00:30	Done!	Done!	Done!	Done!

* MPH= miles per hour, SPM= strides per minute

Remember, permanent changes do not happen overnight and it will take time for you to implement these lifestyle changes into your life.

But that is a good thing! Research supports that those who lose weight slowly versus those who lose weight quickly are much more likely to keep the weight off! With that said, now it's time for you to print out your Interval Chart and head off to the gym, jump on your bike, or run around your block because today is the day that you start working towards a healthier you!

Love, 

Cindy Kimmi