Around April I was looking at some photos with my family from around Easter time when I turned to my daughter and said. “I didn’t know dad was there”. My daughter looked at me with startled eyes and said “Dad, that’s you.” Not that my dad is horrible to look at but he’s a bit older than me and I thought a little heavier. Maybe not much heavier after all. Following this I went to the doctor for a check up and just like the two previous visits, my blood pressure was borderline bad. That was it. With diabetes running in my family, I knew it was time to get back to Gold’s Gym and that’s what I did. I remembered a great cardio and circuit workout that Kory Price and Chance Muntean had taught me, and I started hitting it hard. Since April I have lost close to 15 pounds and down a pants size. I love the workout because I can change the order I do it in and leave one out on days I’m either pushed for time, or just not feeling as motivated, but I at least hit 4 of these workouts a day. If you’re looking for a great cardio-circuit workout, give this a try and see if it works for you. Maybe I’ll see you there!
Rowing Machine — set it to read your calories and try to burn 50–100. Find a pace that pushes you, but don’t overdo it.
Elliptical Machine - Same as above, try to burn 50–100 at a reasonable level.
Stair Stepper — (This machine may or may not be available so if you have access great, if not, just stick to the other workouts) I try to do 200 steps in 2 minutes. Good calorie burn as well as cardio workout. You may need to work your way up and start with 200 steps in 3 minutes or more. It took me while to get where I am now.
Stationary Bike — Find a level that suits your pace and resistance and go for 50 calories in 5 minutes or less. Remember to do what you can, and adjust accordingly. Your body will talk to you and tell you when too much is too much. Listen to it.
Treadmill (Incline) — I usually try to go for 200 calories in 10 minutes at an incline of 24–30 and a pace of 3.9. I will sometimes push myself to a 30 degree incline and run it for 30 seconds at 5.5. I worked my way up to this but its great to finish with when you are at about 185–190 calories burned.
So there you go! I’ve had success with this workout and hope you do too! I will mix in a day of lifting somewhere in there but I try to do this at least 4 days a week. Here’s to keeping the calories off this holiday season. If you succeed, let me know how you did it!