Traditional cardio machines can oftentimes be very predictable and less than exciting. Unconventional cardio, such as Tabatas can be a great way to raise the heart rate and keep exercise routines from becoming stale. Another less traditional way to accomplish cardio is to perform timed rounds.
Timed rounds are performed at maximal speed, with as little rest as needed and are intended to be tough. They can be performed with the use of body weight, free weights, resistance bands, medicine balls or just about anything else.
Timed Rounds can be performed as the entire workout or as a finisher at the end of the workout to raise the heart rate. Here are a few sample workouts:
As an entire workout:
Perform as many rounds as possible in 25 mins:
Squats x 15R
Pull-ups (assisted or unassisted) x 5R
Lateral Lunges x 8R each side
Pushups x 10R
Hip Bridges x 10R
Jump Rope x 1 minute
As a longer finisher:
Perform as many rounds as possible in 10 mins:
Reverse Lunges x 10R each side
Close Grip Resistance Band Rows x 15R
Skaters x 10R each side
Close Grip Resistance Band Presses x 15R
As a shorter finisher:
Perform as many rounds as possible in 5 mins:
Dynamax Ball Slams x 15R
Jump Rope x 30 Skips
Kettle Bell Swings x 10R
To create a progressive overload from one workout to the next, repeat the same timed round workout and try to beat the number of rounds from the previous workout. Repeat this for a 3-5 workouts and then move on to another routine.
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Written by Sophie DeHenzel
Unconventional Cardio: Timed Rounds
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