Combining Cardio and Conditioning
*plus 4 exercise demos
Can you combine cardio and strength training into a single workout?
The short answer is yes, but how and why? The why is simple... because you can accomplish your fitness goals in a fraction of the time. Instead of a cardio portion and then a strength training portion of your workout, combining the two will save you time.
How?
Cardio is useful for getting your heart rate up, but there are many exercises that can accomplish this that are not commonly associated with cardio. When trying to combine cardio and conditioning consider any strength training exercise with an emphasis on quick repetitive movements or plyometrics and you'll have an easy place to start.
We've included below 4 exercises that are guaranteed to get your heart rate up.
Burpees
The tried and true burpee. The one exercise that's equally dreaded and celebrated.
1. Start from a standing position
2. Drop down and punch out your legs to a pushup position
3. Do a pushup
4. Pop back up to standing
5. Jump and reach for the sky
6. Land on the balls of your feet
7. Repeat
Scissor Jumps
This takes the classic lunge and ups the cardio while also working agility and balance.
1. Starting from a standing position
2. Jump upward and land in a lunge position
3. Jump upward again, switching your legs as you do
4. Land in the opposite lunge than your previous one
5. Repeat alternating your legs with each jump
Donkey Jumps
For when you're bored of the usual.
1. Start standing beside a bench or something similar and sturdy
2. Place your hands securely on the front of the bench
3. Using your core, hop both legs at the same time over the bench
4. Land on the opposite side of the bench on the balls of your feet
5. Repeat the action returning back to the side you started on
High Tuck Jump
As any cheerleader can tell you, these done on repeat will get your heart rate up.
1. Start from a standing position
2. Jump upward, using your arm in an upward motion also can help you
3. As you jump keep your chest up and bring your knees to your chest.
4. As you land get your feet back under you and land on the balls of your feet, maintaining a slight bend in your knees
5. Repeat
If you really want a challenge, don't pause between jumps. Once landed, immediately rebound into your next jump instead of absorbing the impact and stopping in between.
🤔Which do you prefer, combined or separate? DM, message, post...we're listening.👂