There’s no denying the benefits of cardio — it’s good for your heart and lymphatic system, it improves fitness and it burns fat. Problem is, traditional cardio is just so damn boring! Fortunately, these cardio moves from Shedding For The Wedding, a comprehensive weight-loss programme for brides-to-be and their bridesmaids, are the perfect alternative. Add them to your workout for all the benefits of cardio without the snore fest.
How To Add Cardio To Your Workout
1/ The Super Set
Usually, when you’re doing your workouts you’d do a set (say, ten squats) then rest, then go again. To create a super-set, do your set as usual, but before you rest, immediately do as many reps as you can in 30 seconds of one of the cardio moves. Follow this pattern for all sets of that exercise. When you move onto the next set, do the same with a different cardio move.
2/ The Tabata Finisher
This is something you tack onto the end of your workout to rev your metabolism and promote the “after-burn effect” — where you carry on burning kilojoules after you’ve finished exercising. Only do this if you are healthy and at least moderately fit, because you have to push yourself very hard. Choose four of the cardio moves. Starting with one, do as many reps as you can in 20 seconds, rest for 10 seconds, then do the same with the next move. When you’ve done all moves, repeat from the beginning for one more round. The whole thing is only four minutes, but you need to push yourself to the max during every 20 seconds of work.
3/ The 18-minute Workout
Set up five markers or cones — each one corresponds with one move. Starting at your first station, do as many reps as you can of that move in 45 seconds. Sprint to the next station and do the same with the next move. Hop on two feet to your third station, leap to your fourth station (like you’re jumping across stepping stones) then run with high knees to your fifth station. Rest for a minute, then repeat the whole circuit. Do three rounds total.
Check out master trainer Aneeka Buys, designer of the Shedding For The Wedding exercise plan, demonstrating the moves.
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