Cardio is the key to a successful workout program and essential to heart health. The recommendation for cardiovascular exercise is at least 45 minutes most days of the week.  There is no way to make the time go by any faster, however changing up the program and adding a little variety to the workout can make the task seem less daunting. Here are just a few ways to change up your workout.

Find a hill that takes about 1 to 1 1/2 minutes to climb. Warm up for 15 minutes, moderate effort.  You can also use a stationary bike and adjust the resistance in time intervals.

Cycling Hills

Hill climb 1: Stay seated, use moderate resistance. Recover by pedaling downhill in easy gear.

Hill climb 2: Stay seated, increase resistance. Recover by pedaling downhill in easy gear.

Hill climb 3: Sit halfway up the hill, then stand, using moderate resistance. Recover by pedaling downhill in easy gear.

Hill climb 4: Sit halfway up the hill, then stand using hard resistance. Recover by pedaling downhill in easy gear.

Hill climb 5: Stand the entire way using moderate resistance. Recover by pedaling downhill in easy gear.

Hill climb 6: Stand the entire way using hard resistance. Recover by pedaling downhill in easy gear.

Ride at a moderate effort for about a half hour, then cool down for 5 minutes at easy effort.

Cycling Intervals

Warm up for 15 minutes at a moderate effort.

Pedal hard for 10 seconds recover for a minute of easy pedaling.

Pedal hard for 20 seconds recover for a minute of moderate pedaling.

Continue to increase hard pedaling in ten second increases until you have reached one minute of hard pedaling followed by a recovery of one minute.

Repeat the intervals twice for a 30minute workout or three times for 45 minutes.

Treadmill Intervals

0:00-10:00  Warm-up jog; 5.0 MPH.

10:00-10:20  Sprint at 7.5 MPH.

10:20-11:20  Jog at 5.0 MPH.

11:20-14:00  Repeat minutes 10:00-11:20 twice.

14:00-17:00  Jog at 5.0 MPH.

17:00-27:00  Run at 6.5 MPH.

27:00-31:00  Jog at 5.0 MPH.

31:00-35:00  Run at 6.5 MPH.

35:00-39:00  Jog at 5.0 MPH.

39:00-55:00  Repeat minutes 31:00-39:00 twice.

55:00-60:00  Gradually slow pace to cool down at jog/walk.

If the interval speed is too much, adjust the pace to your fitness level. You can use a combination of walking and jogging instead of running and jogging. These timed interval workouts can be used on any piece of cardio equipment, an elliptical or stair climber as well as the treadmill or bike.  Don’t think that you have to limit yourself to a machine. Take your watch on your next run and do timed intervals of increased and decreased speed throughout your normal running routine.

Written by: Ryan Unverzagt