This workout I created is probably too intense for most people. So…are you “most people”? NO? Good! Then keep reading.
Based on my results, I believe it is possible to build muscle and burn fat at the same time. Ladies, it is possible to LITERALLY run, cycle, jog your booty off. Doing steady state cardio without resistance will burn off fat but also muscle tissue too. This is why I incorporate the use of 5lb ankle weights with my cardio. I’m going to emphasize again the importance of the mind/muscle connection. I always squeeze my hams and glutes when I’m doing my back leg lifts and really push into my lunges. If you are just going through the motions, then it will not be as effective. Cardio can be boring and monotonous but that is why I made up these routines with so much variation. Not only to build muscle through different movements but also to keep it from getting boring. HIIT (high intensity interval training) has also been shown to be most effective with fat burning. So, these are just a couple of mine that I thought I would share. Yes, the “Leanna lunge” is my own custom move that I made up. I did it because I found that the “curtsy lunge” was more effective to working my glutes, so I found a way to incorporate it into my cardio routine. Do I honestly think I am the very first person in the history of the world to ever perform that movement?…….hmmm, maybe not, but for arguments sake here, lets just say I am and that it’s my exercise movement, OK?
My favorite cardio machine is the Stepmill. I LOVE using the Stepmill! I did two versions here since most gyms do not have a Stepmill. However, if you’re one of the lucky ones that does, I highly recommend using that machine. I also included a treadmill routine since almost every gym has a treadmill and they are relatively inexpensive as far as workout equipment to purchase for your home goes.
Stepmill Routine:
warm-up 3 min at 45 steps
oversteps at 72 for 4 min
55 steps for 1 min
side steps to right for 4 min at 60 steps
side step to left for 4 min at 60 steps
backwards step for 3 min at 60 steps
slow steps at 45 for 1 min
skip step with back leg lift 4 min at 50 steps
slow steps at 45 for 1 min
oversteps for 5 min at 72
cool down for 3 min at 45 steps
This takes approx 30 min to complete.
(I will include a video demo of what “oversteps” are and also the Leanna lunge.) Look for it posted on our Think.Do.Be page.
Treadmill Routine:
Round 1 at 5.0 incline
warm-up walking at 3.0 for 5 min
Leanna lunges for 2 min at 2.0
alt back leg lifts for 2min at 2.0
walk at 3.5 for 1 min
side shuffle to right at 3.0 for 2 min
side shuffle to left at 3.0 for 2 min
jog backwards for 1 min at 3.0
walking at 3.5 1 min
jog at 5.5 for 2 min
Get off treadmill and do 10 push-ups, 20 switch lunges & 10 wide high jumps after each round
Complete entire routine again but at a 10 incline. Total of 2 Rounds! Entire routine should take approximately 40 minutes.
Do it like Leanna! I strap on 5lb ankle weights but take them off when I start my side shuffle and jogging part of the routine. When you are done, you might look like you got sprayed with a waterhose. When I do cardio, I don’t feel like I’ve done much good unless I’m soaked in sweat. For me, that’s my indication that I’ve worked hard enough.
Fit tips: Ways that I make cardio FUN!
I have an awesome playlist of songs. Sounds cheesy, I know! Right now I’m currently obsessed with Tove Lo, Ed Sheeran, Iggy Azalea and Sam Hunt to name a few. I crank up the music and I sing along. Yes, even in the gym with other people around. Start out with your favorite song. Make it fun, make it your own!
Think.Do.Be. Intense! (yes, even with cardio) Crazy, healthy & happy!
LeannaJB
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