This morning’s cardio session was just 20 minutes long (well, 30 if you count five minutes warm up and five minutes walking on the treadmill after). Want to try it? Here’s how it went down:
What you need
One staircase (sturdy) with area at the top
One kettlebell, two dumbbells (or two kettlebells of the same weight)
A bleepy stop watch (or a friend with a watch)
What you do
60-seconds: running up and down the stairs (careful – mind you if I can do this and not fall on my face then I’m sure you can too)
60-seconds: exercise (see below)
Do this pairing five times (all the exercises), then have a 60-second rest. Then go again.
a) kettlebell swings
b) squats (I did goblet squats)
c) press ups
d) walking lunges (with the two DBs or two KBs)
e) burpees (HATE)
Total work time: 20 minutes.
Done, and done.
Needless to say, because you’re not working for very long, you need to work very hard. Max effort on the runs up the stairs, gently does it (active recovery) on the way down, max effort on all the exercises. Yes, even the burpees, sorry. You can, of course, change the exercises to suit your ability, your needs and your sport. Enjoy! 🙂
Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.