Kerry’s Cardio Circuit Training pt2

Now that you’ve completed your high intensity weight room workout you are going to finish it off with 12-15 minutes or cardio training.  One of the reasons that I love this workout so much is the time that I save by training this way.  You can train your entire body, “set your metabolism on fire”, build muscle, and improve your cardiovascular condition in only 45 minutes.  This program is so intense that you only need to train three days a week to see incredible results.

Cardio training on the treadmill

Start out by walking on the treadmill at 3-4 miles per hours.

Increase your speed and run as fast as you can at 8-10 miles per hour for 1 minute

Slow your speed down to 3-4 miles per hour and walk for two or three minutes.

Repeat this routine three or four times for a total workout time of 12-15 minutes.  You will be amazed at how exhilarating this routine is and your legs will feel like spaghetti after you finish.

Cardio training on the bicycle

The routine is identical to the one above in that you do bursts of high-speed training and then work slowly while your heart rate returns to normal.  Then you do another burst as fast as you can for another minute.  If you belong to a health club that provides a spinning class coordinate your weight room workout to end five minutes prior to the spinning class and do the class for your cardio.

Cardio training on the track

On a running track four laps equal one mile.  I start on a track with a 50-75 yard sprint and I walk for about a minute and sprint again.  I personally like to get two sprints per lap.  I do this 12-15 minutes.