Fit ‘n’ Healthy: Spice up Your Cardio Workouts

Don’t get in the same old ruts … we try it all: reading a magazine, watching TV, playlist after playlist, but the true way to keep cardio interesting and most beneficial is to change it up every day.

Use your imagination. Change machines. Get off the machine and try some plyometrics mixed with a bit of strength. Do three machines in one session.?Here are five cardio sessions to get you started. After you have tried these, use other machines and exercises to keep your cardio interesting. Pair this with a clean diet and you’ll be seeing changes in no time.??1. All Mixed-up: row 15 minutes, get off and do 20 crunches, jump on stepper and step at Level 3 for three minutes and then at Level 6 for two minutes (repeat this to complete 15 minutes); get off and do 20 crunches, get on treadmill and walk on an incline of Level 5 for 15 minutes (don’t hold on).??2. It’s HIIT Day: short and sweet (or sweat). Walk for five minutes on the treadmill. Increase to a fast running pace that you can push through 30 seconds; stop and then walk slowly for one minute (repeat to complete 10 sprints). Cool down at a slow walk with long strides for five minutes.??3. Cardio to Brag About: Treadmill walk for three minutes, up to a jogging pace for two minutes; jump off of the treadmill, run and complete 20 toe taps, 25 jumping jacks, 20 mountain climbers; take one minute to get back on (repeat to complete 40 minutes total).??4. Get Someone Else to Do the Work: Take a high-intensity group cycling class (proven to burn a ton of calories in a short period of time).??5. Butt Burner: Walk on a treadmill for five minutes at a fast pace (4.0). Jump rope for five minutes (or do five minutes of continuous jumping jacks, mountain climber and toe taps); hop on the elliptical with moderately high resistance for five minutes, run for one minute, walk for one minute (twice), pop squat for 30 seconds and do walking lunges for 30 seconds (repeat from beginning, three times through).

This column is provided by Peak Fitness. Mrs. Lee Randell is an ACE-certified personal trainer. Contact information and past articles are available at Anyone who wants to begin an exercise program should consult their physician first.

This column is provided by Mrs. Lee Randell, independent fitness consultant, who is an ACE certified advanced health and fitness specialist and personal trainer. You can reach her at

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