Transformation Fitness: Get Fit Workout Plan

by Heather Long | More from this Blogger

24 Jul 2006 04:32 AM

Looking for a great workout that will not only fit into your schedule, but get you fit on a schedule? If the answer is yes, then you are not alone. Many of us are looking for a workout that works for us and doesn't leave us running in place, going no where fast. The following workout combines the idea of cardio and strength training in a circuit.

If it sounds similar to the Curves program, then you may be familiar with the resistance and cardio training available at the Curves for Women facilities. These programs are a great way to lose weight, get in shape and do it in a schedule that you can live with. The idea is that 14 days into this program and you'll feel stronger, you'll feel better.

So here's the fitness plan for beginner's getting started on their workout:

• Monday: Strength Training
• Tuesday: Day Off
• Wednesday: Cardio Circuit
• Thursday: Day Off
• Friday: Strength Training
• Saturday: Cardio Circuit
• Sunday: Day Off

If you're already working out, then go for the intermediate schedule:

• Monday: Strength Training
• Tuesday: 30 to 45 minutes, moderate intensity cardio
• Wednesday: Cardio Circuit
• Thursday: Day Off
• Friday: Sterngth Training
• Saturday: Cardio Ciruit
• Sunday: Off

Okay, are we all on the same page? The idea is to combine your cardio and your strength training in a power workout that burns calories, trims inches, tones your muscles and puts you in a positive mental and physical place to be. Your strength training should work on your upper body, your core and your legs. Your cardio circuit should involve lots of high, moderate and low intensity. For example, my favorite cardio circuit workout is a 7-7-7.

The 7 stands for the intervals, where you pick up the pace or the incline or both in different increments until you complete the circuit and then begin again. So this is how I do my 7-7-7's:

Treadmill:

• Start at speed 2.5 and 1.0 incline for 1 minute
• Kick it up to speed 2.7 and a 2.0 incline for 1 minute
• Speed 2.9 and 3.0 incline for 1 minute
• Speed 3.1 and 4.0 incline for 1 minute
• Speed 3.3 and 5.0 incline for 1 minute
• Speed 3.5 and 5.0 incline for 1 minute
• Speed 3.7 and 5.0 incline for 1 minute
• Drop back down to speed 2.5 and incline 1.0 for 1 minute
• Repeat circuit

The idea is to repeat the circuit for 3 sets of 7 increments each. At the end of it, your heart will be elevated and likely have stayed in that red zone throughout. You will be sweating and you will be breathing hard. But in 21 minutes, you will have done a powerful circuit of intense cardio and you're done for that day. If the inclinations are too hard in the first week or two, just do the speed adjusts and build up to the incline changes.

Have you tried varying your cardio speeds on various equipment to maximize your cardio results?

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circuit-training, exercise, fitness, fitness plans, treadmill