3 Cardio & Strength Workouts For Beginners

Workout 1: 


Part 1: 36 Minute run (Indoor or Outdoor Run)

Run 4 minutes (treadmill speed for beginner if you are doing it inside: 5.0)

Walk 2 (3.0)

Run 2 minutes (6.0)

Walk 1 (3.0)

Part 2: BODYWEIGHT CIRCUITS:

5 Rounds: 20 air squats, 15 sit ups, 10 push-ups

3 Rounds: 1 30 second plank, 20 walking lunges, 5 burpees


Workout 2: Intervals (Indoor or Outdoor Run) 

Part 1: 6 400 meter repeats

Run 400 meters (.25 on a distance running app, or once around a track)- rest 2 minutes in between each interval. Push yourself during the run to earn that rest!

Part 2: BODYWEIGHT CIRCUITS:

15 min EMOM: (Every minute on the minute you do the coinciding exercise. Whatever time you have left in that minute is your rest) 

Min 1: 15 jump squats

Min 2: 10 pulse lunges each leg (stand in lunge stance, bring down to 90 degrees and pulse back up, same leg 10 times, then switch). 

Min 3: 20 butt kicks  

2 min rest

6 Min EMOM:  (Every minute on the minute you do the coinciding exercise. Whatever time you have left in that minute is your rest) 

10 push ups

10 Curtsey lunges (wrap your right leg behind your left in a lunge stance, repeat 10 times each side) 

4 minute ABS:

30 second plank

30 second crunches


Workout 3: 30 Minute RUN (Indoor or Outdoor Run)

5-4-3-2-1 (Walk 5 minutes, Run 5 minutes, walk 4 minutes, run 4 minutes…Repeat until 1 minute)

Part 3: BODYWEIGHT CIRCUITS

50 air squats, 10 push-ups, 40 air squats, 10 push-ups, 30 air squats, 10 push-ups, 20 air squats.

THEN

5 Rounds of: 10 burpees, 2o walking lunges (60 second break in between)

 

 

 

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