The workouts listed below combine strength training with cardio exercises and focuses on the abdomen, and the lower and upper body. It is best to have an exercise ball, light hand weights, and a barbell if possible. If these exercises are too easy for you, try cardio interval training to push through the tougher exercises with all of your effort for a short period of time, allowing recuperating periods in between. These cardio training exercises also incorporate yoga and pilates moves for flexibility and toning.
If you are searching for an all-inclusive cardio training workout that incorporates strength training and a cardio workout plan, this is a good cardio training program to start with.
Cardio strength training will give you optimal results in a shorter amount of time. Listening to fast, upbeat music or even a music + cardio instruction mp3 will help you get the most out of this cardio plan in a limited amount of time.
Abdominal Exercises
Ball Crunch
With an exercise/stability ball, one will lay with ball resting under the lower back. Then, place hands across the chest, or behind the head, whichever is easier. One will want to contract her abdominal muscles and she is raising her torso from the ball. Then, pull the bottom of the ribcage towards the hips while keeping the ball stable while coming back up.
Crunch & Reach
With a stability ball, start with the body over the ball with a hand weight extended behind. As one is lifting, she will contract her abdominal muscles and bring the weight above her head. Crunch up and turn to the right while contracting the waist. Complete repetitions and turn to the left and repeat the exercise.
Modified Plank Position
Start on the floor, with elbows placed on the floor, and laying the body on the knees. Without sagging in the middle, pull the abdominal muscles in tightly while holding in a straight line. Holding this position as long as possible, release and then repeat for at least 3 more times.
Knee Tucks
With a stability ball begin in the plank position. Place the ball under either the shins or the ankles. One will roll ball in towards her feet while pulling in the abdominal muscles, and tighten into a crunch.
Lower Body Exercises
Here are a few workouts for the lower body that will help produce results.
- Be sure to begin with a minimum of 5-10 minutes of cardio training for warming up.
- Aim for 8-12 repetitions in sets of at least 3
- It is best to rest one day in between workouts
- Remember it is about quality, not quantity, so be sure to do the reps slowly
- Do a cool down after a workout by stretching
Barbell Lift
This cardio and weight training exercises begins with the feet shoulder width apart. Arch the back slightly with the shoulders back and bend over slowly to bring the barbell or hand weights to the ground. Raise up and be sure to squeeze the buttock muscles and keep heels in to the floor.
Barbell Squat
Begin with the feet a little wider than shoulder width apart, knees at a 90-degree angle turned out. Rest the barbell or hand weights on to the shoulder and slowly bend the knees while keeping the back straight. Pull abdominal muscles into the belly button while pushing the heels into the ground.
Plie Squat
Using hand weights or a barbell, stand with feet shoulder width apart with toes turned out. Keeping the knees in line with toes, go into a squat, keeping heels pushed into the ground and abdominal muscles pulled in towards the belly button.
Upper Body Workout
This basic upper body workout works out the back, arms, shoulders, and the chest muscles.
- Do anywhere form 1-3 sets in repetitions of 10-15.
- With upper body exercises, it is best to wait 2 days between exercise routines for the muscles to heal..
- Do a cardio warm-up of 10-15 minutes
Chest Press
While lying on a stability ball, a workout bench, or on the floor, contract the abdominal muscles. Bring the weights above the chest with elbows bent. Bend elbows until arms are below shoulder level at a 90-degree angle. Squeeze chest in and bring arms back up without the weights touching.
Push Ups
Start out in a plank position on the floor. Keep abdominal muscles in and elbows at a 90-degree angle. Lower body down and then raise back up.
Weight Row
Hold hand weights in front of the thighs while bending the knees. Turn torso forward to a 45-degree angle, keeping the abdominal muscles in and tight. Bring the hand weight back out, using the thigh as a guide while flexing the back and bringing in the weight to the abdominal muscles. Repeat and switch sides.
To prevent a cardio workout plan from losing its effectiveness, you must alter the resistance, workouts, and time spent on routines, or your body will actually teach itself to put forth less effort for the same repetitive results, and your progress will slow to a crawl. However, any exercises based off of the above routines will help train your body to its fullest potential.