30 Minute Workout

30 Minute Workout: Cardio-Weight Combo

11/24/2014

Yes, you read the title right! I'm going to share with you my new fitness focus for November:

quick endurance circuit training

Let's break it down:
- QUICK: Only 30 minutes out of your day, 2 times per week
- ENDURANCE: These workouts boast high reps with moderate weight for muscle endurance and...
- CIRCUITS: Circuit training itself brings cardio into your weight workout so it will provide you with an endurance double-whammy

*BONUS: The constant movement of this workout and its engagement of large muscle groups can boost your anaerobic capacity, too! What's anaerobic? It is a certain process that your body uses during exercise for quick fast movements (example: 100 yard dash). Contrast this with aerobic exercise that is more like a 1-mile run.

Please consult with your doctor before starting any exercise regimen, particularly if you have diabetes, high blood pressure, heart disease, lung disease, or other chronic conditions. Additionally, the advice I provide here is not the same as individualized exercise planning from a one-on-one personal trainer.

To do these workouts, you'll need a bench, cable machine, and some sort of weight (kettlebell or dumb-bell). The cable exercises may be modified using resistance bands if you're at home.

For workout 1, you would choose a weight that you can do ~20 reps without being overly fatigued. You would do 15-20 reps of weighted pullovers, then move to 15-20 kettlebell swings. Then go back to weighted pullovers, and repeat until you have done 3 sets. Then move on to cable chest press and goblet squat, and so on.

Most of these exercises can be modified: renegade row and plank can be done from modified push-up position (on knees instead of toes), jump squats and jump lunges can be done by raising hands over head instead of jumping and the scissor kicks can be modified by decreasing how high you lift your legs.

Try to minimize the amount of rest you give yourself between exercises. The idea is to get your heart rate up with the squats and kettlebell swings, and then continue to work your muscles increasing both cardio and muscular endurance.