GymBug

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Archive for the tag “mix it up”

Mixing Up Cardio

Hi there!

Never miss a Monday! I always try follow this, I think going to the gym if you can on a Monday sets you up for the week ahead and has you in the right mind-set. However, it is a Monday. Today, I was heading to the gym telling myself exactly how my 30-minute treadmill session would pan out. 5-minute warm up, 20-minutes HIIT alternating between 1-minute on (hill climb or hill sprint) with 1-minute off, 5-minute cool down. I didn’t fancy it. I’ve done it a lot this semester and wanted a change. So, whilst on the treadmill I decided to mix it up a bit. It’s as follows;

5-minute warm, 0% incline, set speed as desired.

Set 1

  • 1-minute sprint at 0% incline, 17km per hour.
  • 1-minute recovery at 0% incline, 11km per hour.
  • 2-minutes at 6% incline, 11.5km per hour.
  • 1-minute recovery.

Set 2

  • 1-minute at 6% incline, 13.5km per hour.
  • 1-minute recovery.
  • 2-minutes at 0% incline, 14km per hour.
  • 1-minute recovery.

Set 3

  • 1-minute at 11% incline, 11.5km per hour.
  • 1-minute recovery.
  • 2-minutes at 6% incline, 11.5km per hour.
  • 1-minute recovery.

Set 4

  • 1-minute at 11% incline, 11.5km per hour.
  • 1-minute recovery.
  • 2-minutes at 0% incline, 14km per hour.
  • 1-minute recovery.

5-minute cool down.

STRETCH

Total time recovering; 8 minutes
Total time working; 12 minutes
Warm up & Cool down; 10 minutes

That’s it! The 30-minutes flew in and I added a new cardio workout to my repertoire. Obviously, change inclines and speeds as desired, but it was an intense workout. I think (and hope) that it’s also a good way of helping train my endurance, rather than 1-minute on, 1-minute off like I usually do, I’m going at a slightly lower intensity for longer. This mixes it up a bit and reduces my time running at incline 0% at 11.5km per hour, which should hopefully see my fitness go up a bit too! Give it a try and let me know what you think!

This was followed by a 15-minute HIIT session on the bike consisting of 1-minute recovery, 2-minutes work intervals. And the whole workout was preceded by some abs work (planks and reverse crunches today).

Have a great week!

Gym Bug

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Music Motivation

Hi there!

The end of the year is (scarily) fast approaching. Christmas is literally just around the corner which means New Year’s is peaking round too. If you’re like me, the gym is getting a bit tiresome. I have a (potential) solution! Music. I find it’s a great way to motivate myself and it can help change up a workout!
How can it help change up a workout? For example, instead of doing your usual bike session of solid cycling for 45 minutes you could cycle in time to the music. Try to keep the rhthym with your pedals to match the beats in the song! If you’re runnng outside this is also a great way to mix it up. Both these methods incorporate HIIT too!

Below is a list of songs I love to have come on when I’m in the gym. My actual “gym playlist” is 433 songs long, so they’re not all listed!

  1. Anywhere For You- John Martin
  2. Battle of One- Thirty Seconds to Mars
  3. Brick by Boring Brick- Paramore
  4. The Calling- Alesso & Sebastian Ingrosso
  5. A Call to Arms- Thirty Seconds to Mars
  6. Dare You- Hardwell feat. Matthew Koma
  7. The Fighter Remix- Gym Class Heroes remixed by Dj Reidiculous
  8. Gentleman Remix- The Saturdays remixed by Alias
  9. Ignorance- Paramore
  10. Just One Last Time- David Guetta feat. Taped Rai
  11. Kings and Queens- Thirty Seconds to Mars
  12. Little Bad Girl- David Guetta feat. Taio Cruz & Ludacris
  13. The Other Side Remix- Jason Derulo remixed by Jump Smokers
  14. Our Time Now- Plain White T’s
  15. Pump It- Black Eyed Peas
  16. Reload- Sebastian Ingrosso
  17. Under Control- Alesso & Calvin Harris
  18. Wasted- Tiesto feat. Matthew Koma
  19. When You’re Looking Like That- Westlife
  20. #Selfie Remix- The Chainsmokers remixed by Botnek

This is just 20 songs, but they have excellent rhthym and a variety of different beats. So add to this with some of your favourites and get back on that treadmille/elliptical/spin bike/pavement and keep going! A one hour workout is a teeny, tiny fraction of your day but you’ll feel great after it and be improving yourself day-on-day!

Anyone got any must haves on their playlist?

Gym Bug

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