An Outdoor Cardio Workout

The following are two outdoor cardio workouts; workout A is for people who perform any type of cardiovascular activity less than twice a week. Workout B is for people who perform cardio on a daily base. Be honest with yourself, if you’re not sure where to start, try workout A first.

Workout A Beginner to Intermediate: After the warm-up, perform steps 1,2 & 3 one time each followed by step 4 five times.
Warm-up: Jog for five minutes at 50% intensity (50/100)
1. 30 yards at 60%. Jog back to the starting line at 40%
2. 30 yards at 70%. Jog back to the starting line at 40%
3. 30 yards at 80%. Jog back to the starting line at 40%
4. 100 yards at 90%. Jog back to the starting line at 40%
5. Cool down: Walk until your heart rate is back down (at least five minutes)
6. Stretch: Full body stretch. Hold each stretch for 15 seconds

Workout B Intermediate to Advance: After your warm-up, perform steps 1,2 & 3 one time each followed by step 4 ten times.

Warm-up: Jog for five minutes at 50% intensity (50/100)
1. 30 yards at 60%. Jog back to the starting line at 40%
2. 30 yards at 70%. Jog back to the starting line at 40%
3. 30 yards at 80%. Jog back to the starting line at 40%
4. 100 yards at 90%. Jog back to the starting line at 40%
5. Cool down: Walk until your heart rate is back down (at least five minutes)
6. Stretch: Full body stretch. Hold each stretch for 15 seconds

Next time’s the sun’s out try this cardio workout outdoors. You can complete this workout on either grass or on a track. Remember, if you’re unsure what level to start at, try workout A first.