Traditional cardio machines can oftentimes be very predictable and less than exciting. Unconventional cardio, such as Tabatas can be a great way to raise the heart rate and keep exercise routines from becoming stale. Another less traditional way to accomplish cardio is to perform timed rounds.
Timed rounds are performed at maximal speed, with as little rest as needed and are intended to be tough. They can be performed with the use of body weight, free weights, resistance bands, medicine balls or just about anything else.
Timed Rounds can be performed as the entire workout or as a finisher at the end of the workout to raise the heart rate. Here are a few sample workouts:
As an entire workout:
Perform as many rounds as possible in 25 mins:
Squats x 15 reps
Pull-ups (assisted or unassisted) x 5 reps
Lateral Lunges x 8 reps each side
Pushups x 10 reps
Hip Bridges x 10 reps
Jump Rope x 1 minute
As a longer finisher:
Perform as many rounds as possible in 10 mins:
Reverse Lunges x 10 reps each side
Close Grip Resistance Band Rows x 15 reps
Skaters x 10 reps each side
Close Grip Resistance Band Presses x 15 reps
As a shorter finisher:
Perform as many rounds as possible in 5 mins:
Dynamax Ball Slams x 15 reps
Jump Rope x 30 Skips
Kettle Bell Swings x 10 reps
To create a progressive overload from one workout to the next, repeat the same timed round workout and try to beat the number of rounds from the previous workout. Repeat this for a 3-5 workouts and then move on to another routine.
Jason DeHenzel has trained some of New York’s most prestigious clients, including high-profile lawyers, advertising executives, movie producers and musicians. Sophie DeHenzel is a Pn1-certified nutritionist and former downhill ski racer. The pair founded DeHenzel Training Systems to develop customized fitness plans for clients of different abilities, experience and commitment. Find out more at dtsnova.com.
