Aerobic workouts are usually associated with pounding out an hour on the treadmill while watching TV for a distraction. Most of us don't think of fun when thinking about cardio exercise. Integrating some innovative activities and training methods into your aerobic routine can increase not only the fun factor, but also the effectiveness of your workout.
Cardio Circuit
When you think about an aerobic workout, you probably think of running, biking, swimming or using one of the many cardio machines at the gym. But you can stress the aerobic energy system using many other activities. This workout utilizes several cardio-style activities performed as a circuit, with no rest between sets. Set up four stations: box jumps, squats with overhead press, high knee runs and bench step-ups. Use a medium weight that will allow you to do each exercise for 30 seconds continuously, then move quickly to the next station. After completing all four exercises, rest for 30 seconds and repeat. Complete six circuits.
Tabata Interval
Tabata intervals are an intense form of cardio interval training. With interval training, you alternate between an intense activity and a less-intense activity for specified times or intervals. Tabata intervals are 20 seconds of intense activity with 10 seconds of rest, continued for four minutes. Use bodyweight exercises for this Tabata interval. Perform burpees for 20 seconds, rest 10 seconds, perform squat thrusts for 20 seconds, rest 10 seconds, perform mountain climbers for 20 seconds, rest 10 seconds. Repeat this sequence for a total of four minutes. For a more advanced workout, rest about one minute, then repeat the entire four-minute Tabata workout again.
Hill Sprint Challenge
Hill sprints get you out of the gym, away from the TV and in a new environment. This in itself can make the workout more fun and interesting. Creating a competition out of the workout can provide new motivation. Find a hill that will be challenging. Set a specific number of times to run the hill. Depending on your fitness level and the hill incline, usually between 10 to 15 runs will work well. Start a timer. From the bottom of the hill, sprint up it as quickly as you can. Once you reach the top, turn around and carefully walk back down. Repeat for the predetermined number of sprints. Note your time. At the next workout, try to complete the same number of runs in less time.
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