10 Minute Cardio (Workout 2)

Here is the second workout in our 10 min cardio routines.

Cardio 2 - Lower Body Blaster
Build up your leg strength by varying your intensity at an increasingly difficult incline or greater resistance.  The following are suggested inclines, but you may find these are too much.  It needs to be tough, not impossible!

TIME                    INCLINE
3 min                          1
1 min                          5 - 6
1 min                          6 - 7
1 min                          7
1 min                          8
1 min                          8 - 9
1 min                          9
1 min                         10
       
Once again, reach back and pat that back...well done!

10 Minute Cardio (Workout 1)

I am often asked "How can I do any cardio that will do any good in 10 minutes.  Today and the next 2 days I will give you 3 very effective Cardio workouts that can be done in 10 minutes!

Of course, if you find you have more time, then extend the time you do them, but each of the routines will burn approximately 120-130 calories.  So...read and do it! (No time like the present...)

Cardio 1 - Speed Play
Get a quick burn by varying your intensity at a slight, gradually increasing incline (or increasing resistance).  This workout can be done on a treadmill, walking/jogging up hills or changing the resistance on bikes or ellipticals...the idea is to progressively make the workout tougher...
TIME                 INCLINE
3 min                      1
1 min                      1, go a little bit faster*
1 min                      1, same speed as the initial 3 min
1 min                      2, go a little bit faster*
1 min                      2, same speed as the initial 3 min
1 min                      3, go a little bit faster than last time**
1 min                      3, same speed as the initial 3 min
1 min                      4, go a little bit faster again, if you can** to ***

That's it!  Pat yourself on the back with a job well done!

The Back to School Fitness Action Plan

You've bought the school supplies, new shoes, back packs and are getting back into the swing of making lunches and shooing the little darlin's out the door...but what about YOU!!!

Did your summer consist of grabbing a bit of extra sleep in the mornings, eating on a different schedule, leaving the fitness and nutrition plan at the school door?  If so, then here are few steps to help you get your fitness and nutrition action plan under way...

1. Schedule:  Just like everything else in your day, you need to schedule time for YOU!  If you have a spare hour, great...but if 10-15 min is all you can scratch out...well, it's better than nothing!  Make an appointment with yourself to look after you!
2. Goals:  Review your old goals and remember why you started in the first place.  Maybe you need to change a few but most importantly, write them down!  Then you can go back and look at them to remind yourself why you started in the first place.
3. Kitchen:  Take a look and see if some of your former "healthy" cupboard has been replaced by the sumer quickie foods and snacks that seem to appear when the kids are home.  Both you and they will benefit from a cupboard full of "fit" foods!
4. Change Up:  Was part of the reason you ditched your fitness and/or nutrition routine because you were tired of what you were doing or seeing no results?  If so, it may be time to do something different.  Find something you like doing or find a friend to workout with you!

"If there were no schools to take the children away from home part of the time, the insane asylums would be filled with mothers". ~Edgar W. Howe