Here are some other forms of cardio that you can use in your workouts to break up the use of the more traditional "machine based cardio" (treadmill, elliptical trainer, exercise bike, rower, etc.). No doubt there are others but these are fairly standard and in my experience, they are (unfortunately) the most heavily used pieces of equipment in most gyms.
1. Step Ups
Have been used in aerobics for years. All you need is an elevated surface, box step, chair, etc. that you can step up and step down off, and you're good to go. It's a great cardio workout that also tones and shapes the legs.
2. Stairs
Are a fabulous cardio routine that can be turned into an interval or repetition exercise. They get the heart rate going and will surely leave your legs feeling like jelly.
3. Hill Running
Is another great workout that not only builds cardiovascular strength but shreds your legs as well.
4. Skipping
Has been used by boxers for years as a cardio workout and gives both the legs and arms a great workout.
5. Cycling
A great low intensity cardio workout that just about everybody can do. You can even spice things up a bit by popping the bike in a higher gear or hitting some hills, there's plenty of things you can do to make your ride more interesting.
6. Sand Running
One of the most challenging cardio workouts but probably one of the best and quickest for building cardiovascular strength.
7. Swimming
Another low-impact cardio workout that also works the entire body. You can do laps, pool running, or just tread water, there all extremely effective.
8. Interval Running/Cardio
Probably the most popular cardio workout and is basically done by choosing a length of time to run for and then resting for that same time or even less. You then repeat this over and over again until you give up or pass out. Take a look at these examples.
9. Suicides
An old gym class drill where you basically mark off a short distance of about 50 metres or less and then sprint from one side of the area to the next. Not only is this a great cardio routine but all the turning around works muscles in your legs that you probably didn't know existed.
10. Jumping Jacks
They never grow old and are a personal trainers favourite exercise to give to their clients because they know they're an extremely effective cardio exercise. Might not win you any points, but they will thank you later.
This all relates to a previous article on just moving in general and you can add to this list with your own favourite exercises. Don't forget, they don't have to be in the gym!
More Bodyweight Exercises You Can Do At Home
These exercises are for a personal training client who has a couple of teenage boys at home who want to start getting stronger, but aren't quite ready or perhaps old enough to start hitting the weights just yet.
They can be used by pretty much anyone and you will often see me writing up these bodyweight programs (here's a previous article) for personal training clients if they need extra for home, or while they are away on business, etc.
In no particular order, here they are, and I will show you some examples of how to progress them and make up combination's so you can increase the difficulty as far as you can.
Upper Body 1 (Chest, Shoulders & Triceps)
1. Pushups* - 12-15 Reps (vary hand position from wide to narrow on training days)
2. Bridge - Hold for 1 Minute (top of the pushup position and hold)
3. Bench Dips - 12-15 Reps
4. Partner Assisted Shoulder Press - 12-15 Reps (while seated have someone stand over you and hold your fists as you replicate a dumbbell shoulder press)
Repeat this as a circuit, rest and then repeat for 3 sets in total.
* Watch the video below for plenty of pushup variations:
Upper Body 2 (Back, Lower Back and Biceps)
1. Standing Towel Rows 12-15 Reps
2. Supermans - 10 Reps to each side
3. Partner Assisted Seated Towel Rows - 12-15 Reps
4. Partner Assisted Towel Bicep Curls - 12-15 Reps
5. Negative Reverse Grip Chins - Maximum time possible (ie. just holding the top of the movement)
Repeat this as a circuit, rest and then repeat for 3 sets in total.
Lower Body (Legs, Hamstrings & Glutes)
1. Bodyweight Squats - 15 Reps
2. Supine Hip Raises - 15 Reps
3. Alternating Lunges or Jumping Lunges - 12-15 Reps each leg
4. Step Ups - 12-15 Reps each leg
5. Toe Touches (Knees slightly bent) - 15 Reps
Repeat this as a circuit, rest and then repeat for 3 sets in total.
Circuit Combinations
You can take any of these exercises from each "group" and make up your own circuits. For example, and try and keep the body parts somewhat staggered so you alternate from upper to lower body where possible. This is a general rule so feel free to experiment.
Here is an example circuit:
1. Wide Grip Pushups - 12-15 Reps (Upper Body 1)
2. Jumping Lunges - 12-15 Reps each leg (Lower Body)
3. Negative Reverse Grip Chins - Maximum time possible (Upper Body 2)
4. Bodyweight Squats - 15 Reps (Lower Body)
5. Bridge -1 Minute (Upper Body 1)
Repeat this as a circuit, rest and then repeat for 3 sets in total.
You can mix these up in an unlimited number of programs. If you need any examples of technique let me know and I will get some videos for you. A great way to make them harder is to reduce the overall time you rest in between each set. So if you rest say 1 minute after the 4-5 exercises back to back, start reducing that rest period to 45 seconds, then 30 seconds, or add another exercise. These can be tough if give them a go and put everything into it.
If there is a favourite exercise you have that's not listed here, leave me a comment and I will make up another program for you.
They can be used by pretty much anyone and you will often see me writing up these bodyweight programs (here's a previous article) for personal training clients if they need extra for home, or while they are away on business, etc.
In no particular order, here they are, and I will show you some examples of how to progress them and make up combination's so you can increase the difficulty as far as you can.
Upper Body 1 (Chest, Shoulders & Triceps)
1. Pushups* - 12-15 Reps (vary hand position from wide to narrow on training days)
2. Bridge - Hold for 1 Minute (top of the pushup position and hold)
3. Bench Dips - 12-15 Reps
4. Partner Assisted Shoulder Press - 12-15 Reps (while seated have someone stand over you and hold your fists as you replicate a dumbbell shoulder press)
Repeat this as a circuit, rest and then repeat for 3 sets in total.
* Watch the video below for plenty of pushup variations:
Upper Body 2 (Back, Lower Back and Biceps)
1. Standing Towel Rows 12-15 Reps
2. Supermans - 10 Reps to each side
3. Partner Assisted Seated Towel Rows - 12-15 Reps
4. Partner Assisted Towel Bicep Curls - 12-15 Reps
5. Negative Reverse Grip Chins - Maximum time possible (ie. just holding the top of the movement)
Repeat this as a circuit, rest and then repeat for 3 sets in total.
Lower Body (Legs, Hamstrings & Glutes)
1. Bodyweight Squats - 15 Reps
2. Supine Hip Raises - 15 Reps
3. Alternating Lunges or Jumping Lunges - 12-15 Reps each leg
4. Step Ups - 12-15 Reps each leg
5. Toe Touches (Knees slightly bent) - 15 Reps
Repeat this as a circuit, rest and then repeat for 3 sets in total.
Circuit Combinations
You can take any of these exercises from each "group" and make up your own circuits. For example, and try and keep the body parts somewhat staggered so you alternate from upper to lower body where possible. This is a general rule so feel free to experiment.
Here is an example circuit:
1. Wide Grip Pushups - 12-15 Reps (Upper Body 1)
2. Jumping Lunges - 12-15 Reps each leg (Lower Body)
3. Negative Reverse Grip Chins - Maximum time possible (Upper Body 2)
4. Bodyweight Squats - 15 Reps (Lower Body)
5. Bridge -1 Minute (Upper Body 1)
Repeat this as a circuit, rest and then repeat for 3 sets in total.
You can mix these up in an unlimited number of programs. If you need any examples of technique let me know and I will get some videos for you. A great way to make them harder is to reduce the overall time you rest in between each set. So if you rest say 1 minute after the 4-5 exercises back to back, start reducing that rest period to 45 seconds, then 30 seconds, or add another exercise. These can be tough if give them a go and put everything into it.
If there is a favourite exercise you have that's not listed here, leave me a comment and I will make up another program for you.
The Ten Fat Loss Mistakes You Are Making At The Gym
Here is a great article from Charles Staley's website titled "The Ten Fat Loss Mistakes You Are Making at the Gym", by Matt Lisk.These are some from the list and you can view the full article here:
- Stop Doing Hours and Hours of Cardio!
- Never Workout Without Music!
- Stop Socializing at the Gym!
Leave me a comment if you can think of any others.
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