Lunchtime Workout

d-redser

Hey all,

I found the gym in work yesterday and its not too bad..

So brought my stuff in and managed a 25min cardio workout...

I plan on going everyday or at least 4 out of the 5 days but want to get the most out of it too, just dont want to get too bored. Can you suggest a couple of different programmes for the week?? I will only have at most 35mins to play around with.

The machines there are:
Threadmill
Xtrainer
Rower
Bike

Today I did 10mins level 8 on xtrainer, 10mins threadmill, but only managed 5mins on the rower (nearly died!!)..

BrowneusMaximus

Good work, mabey try incorperationg some resistance traiing into your workout.

As for programs depends on your fitness level play around with some of the pre programed ones on the machines .

you can try some interval training . again depending on your fitness level you can do 3V1 or 2v1's.


3V1 would be 3 min going at aprox 60% of maximum effort followed by 1min going at 90% effort. Thats one cycle try 5 cycles that should be 20 min. IF its too easy try 2V1(2 min recovery 1 min all out) or even 1v1 (one min all out followed by one min recovery) if you really want a challenge . you'd only need to do about 5 min of 1V1 starting off and add an extra minute every week as your fitness increases, its very demanding. Any of the above variations are extremely demanding but extremely effective.

DAVE_K

Threadmill - 30 minutes
4 mins level 12
1 min level 15
4 mins level 12
1 min level 15
3 mins level 12
2 mins level 15
3 mins level 12
2 mins level 15
2 mins level 12
3 mins level 15
2 mins level 12
3 mins level 15

Bike - 20 mins
4 mins warm up
30 second as fast as you possibly can - 1 minute reasonable pace
Do this 30/1 cycle as many times as you can and bring it up to the 20 minute mark at the end with warm down

Skipping
(4 mins skip - 1 minute burpees) * 6


You get the picture - mix your cardio up with bouts of high intensity to increase your fitness and give your metabolism a boost