Schweaty August Cardio Workout

Heyyyyy! And yayyyyy for the weekend :D What are you up to the next few days? Anything exciting coming up?

I’m pretty sure you could figure it out from last night’s post, but I was dead tired. All I wanted to do was lay on the couch and let my brain and body rest, so cooking was pretty much out of the picture. Since I cooked every night this week, the Pilot offered to pick up some dinner at Renee’s Organic Oven- my fave :D

He ordered a pizza for himself, and the combo foodgasms are made of (for meeeeee):marinara melt

Veggies (artichokes, onion, tomato, squash, basil) cooked in marinara with goat cheese + a slice of Udi’s bread

and I have no idea how this gluten-free carrot cake made it into the order.

me

But I was all over it ;)

He had a boy’s night and went to Sakura with some of the other pilots, while I stayed at home in my jammies, read baby books and watched “How to lose a guy in 10 days” for the twelve thousandth time in my life. I’ve been trying to read Bossypants and can’t get into it.Bossypants Source

I loved the first couple of chapters, but am at a point where I’m losing interest. Trying to decide if I want to call it quits and start something new, or make myself finish it.

Bfast this morning was more like a snack, since we have our last ultrasound appointment and will prob grab some bfast after.

toast

Brown rice toast with a little PB, half a banana and cinnamon

We’re off to the doc’s- see ya later today <3

cloudy

xoxo

Gina

Something to do: Schweaty August Cardio Workout! This one is a combo of rolling hills and speed intervals, to get your booty burning and blast a lot of calories in 30 minutes. As always, check with a doc before making any fitness changes and modify the workout as necessary to suit your fitness level and preferences.

You can use an elliptical, spin bike or treadmill for this one:

[I designed the workout with a treadmill, but if you’re using a spin bike or elliptical use the incline as guidelines of how to increase each minute for the rolling hills, and for sprinting, make sure to have some resistance on there, too]

Time Speed Incline
0:00-4:00 3.5-4.0mph 2.5%
4:00-5:00 4.0 (walk) or 5.5 (jog) 4.0%
5:00-6:00 4.0 (walk) or 6.0 (jog) 6.0%
6:00-7:00 4.0 (walk) or 6.5 (run) 8.0%
7:00-8:00 3.8 (walk) or 5.5 (jog) 10.0%
8:00-9:00 4.0 (walk) or 6.5 (run) 8.0%
9:00-10:00 4.0 (walk) or 6.0 (jog) 6.0%
10:00-11:00 4.0 (walk) or 5.5 (jog) 4.0%
11:00-12:00 4.0 (walk) or 5.5 (jog) 2.5%
12:00-12:45 Sprint!!! As fast as you can go 2.5%
12:45-14:15 Recover 2.5%
14:15-15:00 SPRINT! 2.5%
15:00-16:30 Recover 2.5%
16:30-17:15 SPRINT! 2.5%
17:15-19:00 Recover 2.5%
19:00-20:00 SPRINT! (This is a long one, but the last one- make it count, but pace yourself) 2.5%
20:00-22:00 Recover 2.5%
22:00-27:00 Steady state- quick pace. Walk 4.0-4.2mph or run/jog 6.0-6.5mph 2.5%
27:00-30:00 Cooldown. Bring your pace down each minute, until you’re walking slowly and your heart rate is down. (This may take longer than 3 minutes, and that’s ok. Keep walking until you’re cooled down) 2.5%
Stretch    

Some playlist ideas:

-“Let It Rain Over Me” Pitbull ft Marc Anthony

-“Beautiful People” Chris Brown ft Benny Benassi

-“Marry the Night” Lady Gaga

-“Do What You Want” Evanescense

-“In the Dark” DEV

-“Stereo Hearts” Gym Class Heroes ft. Adam Levine

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Comments

  1. I just did this workout today and it was FABULOUS! I was having a terrible morning & it turned my day around!

    Congrats on the baby girl :)

  2. I had the same trouble getting into the Bossypants book too~!– I’m a big TF fan, and rec’d the book as a gift so I felt obligated to finish. But– I cant say I loved it. I prefer Tina on TV versus print.

  3. I did this on Friday evening – totally kicked my butt and I LOVED it!!

  4. Thanks so much for posting so many varieties of cardio and strength workouts. I need variety and trying out what you have posted has been phenomenal. I was having a “blah” morning but now I can’t wait to hit up the gym after work! :)

  5. LOVE the new workout songs, always in need of good suggestions. Seriously just downloaded all of them!

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