For a short break form your regular running sessions, you can try a cardio session at your home or yard. Circuit training may serve very well as a cardio session, if only you combine proper exercises and keep up a nice moderate pace. Here’s an idea for a heart-rate-bumping routine for everyone without any gym equipment.
Step 1: Jump rope to warm up (6 minutes)
- JUMPING ROPE alternating legs – 2 minutes
- JUMPING ROPE both legs – 2 minutes
- JUMPING ROPE left leg – 1 minute
- JUMPING ROPE right leg – 1 minute
If you don’t have a jumping rope, that’s fine – just jump pretending you have one.
Step 2: Move the whole body to stretch dynamically (12 minutes)
JUMPING JACKS – 2 minutes (clap your hands above your head)
HIGH KNEES – 1 minute (hold your hands at the level of your belly button, palms directed downwards, so that the knees touch the hands with each rep.)
SKATER JUMPS – 2 minutes
ROLL-UPS – 1 minute
As you complete the circuit, repeat it once again.
Step 3: Get some strength at a dynamic pace (at least 15 minutes)
BURPEES – 1 minute
BENT OVER BOXING – 1 minute (you don’t have to use weights)
BENCH RUSSIAN DANCE – 1 minute (you can do this one on a bench or a stable chair)
DOUBLE CRUNCH – 1 minute
MOUNTAIN CLIMBERS – 1 minute
Perform the strength circuit at least 3 times. Take a short, 30-second break only after a completed circuit. Do not rest between the exercises.
Step 4: Cooldown and stretch (10-15 minutes)
After such a dynamic workout, you should serve yourself a nice portion of static stretching. Focus especially on stretching the legs, as you were jumping quite a lot. Check out:
Take about 10-15 minutes for the stretching session, make sure your breath and heart rate come back to normal.
- The whole workout will take you around 45 minutes.
- Make sure you have some water, and a towel.
- Tune in to some dynamic and motivating music – make sure you keep up all the time.
- That’s a cardio session, not HIIT, so don’t go as fast as you can. The pace should be dynamic, yet moderate.
- Try to keep the intensity on the same level for the whole workout until the cooldown stage.