May 6, 2020

By Ali Sensintaffar, HRCA Assistant Aquatic Program Coordinator

Week of Cardio Workouts

Running Workout
(Recommended to do outside in nice weather for optimal feel-good vibes)

Start

• 2-minute relaxed walk
• 3-minute power walk
• 5-minute light jog
• 1-minute sprint
• 5-minute light jog
• 2-minute sprint
• 5-minute light jog
• 3-minute power walk
• 2-minute relaxed walk

End
Total time: 28 minutes

Pilates Workout
(Recommended to do on a mat with pump-up music for maximum feel-good vibes)

Start

• Warm-up
  • Stretch for 5 minutes
• Main Set (repeat 3x)
  • Tabletop Arm Circles for one minute
  • Swimmer for one minute
  • Chest Raises for one minute
  • Leg Raises (left) for one minute
  • Side Swimmer (left) for one minute
  • Leg Raises (right) for one minute
  • Side Swimmer (right) for one minute
• Cool Down
  • Stretch for 5 minutes (I recommend incorporating Arm Sweeps in the cool-down)

End
Total Time: 31 minutes

Walking Workout
(Recommended to do outside in nice weather for optimal feel-good vibes)

Start

• 2-minute relaxed walk
• 3-minute walk at medium pace
• 5-minute power walk
• 2-minute walk at medium pace
• 5-minute power walk
• 3-minute walk at medium pace
• 5-minute power walk
• 4-minute walk at medium pace
• 5-minute power walk
• 1-minute walk at medium pace
• 7-minute power walk
• 3-minute relaxed walk

End
Total time: 45 minutes

Dance Workout
(Recommended to turn your music up for maximum feel good vibes)

Start

• Dance without stopping
  • 10 minutes (3x a day)
  • 15 minutes (2x a day)
  • 30 minutes (1x a day)

End
Total time: 30 minutes

There is no wrong way to dance – just HAVE FUN!!! Imagine yourself as a young child again jamming out to your favorite song!

If you’re looking for inspiration, check out this little girl jamming out to “Baby, baby” by Justin Beiber and/or these siblings jamming out to “Low” by Flo Rida featuring T-Pain.

HIIT Workout
(Recommended to do to some fast-paced music for maximum feel-good vibes)

Start

• Warm-up
  • Walk for 5 minutes, gradually increasing your speed
• Set One (repeat 2x) (try to get as many reps in as you can within the time limit)
  • Jumping Jacks for one minute
  • Burpees for one minute
• Set Two
  • Walk for one minute at a medium pace
  • Standard Plank for one minute
  • Flutter Kicks for one minute
• Set Three (repeat 2x) (try to get as many reps in as you can within the time limit)
  • Jump Squats for one minute
  • High Knees for one minute
    • bring your knees up as high as you can, alternating legs, as fast as you can – similar to running in place except you are bringing your knees up higher
• Set Four
  • Walk for one minute at a medium pace
  • Side Plank (left) for one minute
  • Side Plank (right) for one minute
• Set Five (repeat 2x) (try to get as many reps in as you can within the time limit)
  • Butt Kicks for one minute
    • Similar to running in place but you want to try to get your heels up as high as you can as if you were trying to kick your butt
  • Push Ups for one minute
• Cool-down
  • Walk for 5 minutes, gradually decreasing your speed

End
Total Time: 28 minutes