3 Cardio Workouts You Haven't Tried (And Why You Should)

Conditioning doesn’t have to be boring and shouldn’t always be sprints or endless jogging. Your conditioning needs will vary greatly based on your personal goals, but a little creativity will go a long way toward working on weaknesses or just making conditioning more interesting.

Here are three very effective methods that don’t get a lot of attention. They’re all useful at different times for different people, and I’ll explain why. Think outside the box and try one (or all) of these out.

1.       High Intensity Continuous Training

This is one I learned about from Coach Joel Jamieson. It combines two methods that we don’t normally see used together – high resistance and long duration. To maintain the high resistance, you just go slowly. This is best done on a stationary spin bike where you can really crank the resistance, but you can also do heavy sled drags or stairclimbing.

This method improves how long you can maintain continuously high power output – for example, running up a long hill, running with weight, or performing repeated takedowns or throws in martial arts. It does this by improving how well your “fast twitch” (explosive) muscle fibers can use oxygen.

To try it, pick your exercise machine or implement and use resistance that is challenging but can be maintained for 7-20 minutes at a slow pace – around 20-30 RPM on a bike or a slow walk with a sled. Keep your heart rate around 130-150 BPM, a bit higher if you’re younger or a bit lower if you’re older. There will a lot of trial and error to find the right resistance, so be patient and keep your heart rate in the right zone. Start with one set of 7-20 minutes, and as you get in better shape you can add 1-2 sets with a short break in between.

  • Spin bike, sled dragging, or stair climber

  • High resistance that can be maintained for selected time period

  • Heart rate between 130-150BPM (can be higher but must below anaerobic threshold)

  • 7-20 minutes, multiple sets if you’re in great shape

  • 1x per week

 

2.       High Resistance Intervals

I’ve written about hill sprints previously, and that’s a great way to use this method. You’re doing short, explosive, high-resistance repeats with short rest. These will improve your ability to maintain explosiveness for multiple reps. This is especially important for all martial artists and many football positions.

  • Hill sprints, martial arts drills, explosive medicine ball drills

  • 8-12 seconds per rep

  • 30 seconds between reps

  • Maximal explosive effort on every rep

  • 1-2x per week

3.       Aerobic Circuits

LISS (low intensity steady-state) cardio doesn’t have to be boring. As long as you keep your heart rate around 130-150 BPM (or a conversational pace where you can talk in complete sentences), you can include a variety of exercises and mobility drills.

 I like working for a longer period of time on a repetitive movement like running, cycling, etc, interrupted at set time periods by calisthenics. For those of you that served in the military, think of this as a less horrible version of a “fun run.” Here’s a sample workout you can do in any gym:

Cycle 5 minutes

10 push-ups

10 Bodyweight Rows

20 Jumping Jacks

Repeat 3-5x

The key is moving at a pace that keeps your heart rate in the proper range. This is NOT a high intensity workout and you should never be gassed at any point. Conversational pace.

Another way to do this is to set up a circuit of mobility drills and work through them at a constant pace for a set time period. For example:

10 Spiderman Lunges

10 Kneeling Thoracic Rotations

10 Hindu Push-ups

10 Forward Lunge with Overhead Reach

10 Squat to Stand

10 Push-up Plus

10 Rollover to V-Sit

Repeat for 30 minutes

For the most accurate results, wear a heart rate monitor for whatever you decide to do. I’ve said it twice and I’ll say it again, whatever you do while using this method should not gas you out.

  • Any cardio, mobility, or calisthenics

  • 30-60 minutes of continuous movement

  • Heart rate between 130-150, or a conversational pace

  • 1-5x per week (really no upper limit other than time available to workout and your own recovery rate)

 

Try one of these methods out the next time you do conditioning or “cardio.” Higher intensity work like the first two methods should be saved until you’ve got a decent foundation of fitness. Everyone, no matter how fit (or not), can benefit from the third method.

Don’t neglect your conditioning, even if you just like to lift weights. A little goes a long way toward looking, feeling, and performing better.

If you’re looking for a fitness trainer in the Mt Juliet/Hermitage/Nashville TN area, online fitness training, or just need some advice to get your fitness program started, contact me

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