Keeping physically active is key to a healthy lifestyle. But sometimes it's best to check with your doctor before you start to exercise.
Regular exercise can help you control your weight, reduce your risk of heart disease, and strengthen your bones and muscles. But if it's been awhile since you've exercised and you have health issues or concerns, it's a good idea to talk to your doctor before starting a new exercise routine.
When to check with your doctorAlthough moderate physical activity such as brisk walking is safe for most people, health experts suggest that you talk to your doctor before you start an exercise program if any of the following apply:
You should also check with your doctor if you have symptoms suggestive of heart, lung or other serious disease such as:
Finally, we recommend that you see your doctor before engaging in vigorous exercise if two or more of the following apply:
Regular exercise can help you control your weight, reduce your risk of heart disease, and strengthen your bones and muscles. But if it's been awhile since you've exercised and you have health issues or concerns, it's a good idea to talk to your doctor before starting a new exercise routine.
When to check with your doctorAlthough moderate physical activity such as brisk walking is safe for most people, health experts suggest that you talk to your doctor before you start an exercise program if any of the following apply:
- You have heart disease.
- You have asthma or lung disease.
- You have type 1 or type 2 diabetes.
- You have kidney disease.
- You have arthritis.
- You're being treated for cancer, or you have recently completed cancer treatment.
You should also check with your doctor if you have symptoms suggestive of heart, lung or other serious disease such as:
- Pain or discomfort in your chest, neck, jaw or arms during physical activity
- Dizziness, lightheadedness, or fainting with exercise or exertion
- Shortness of breath with mild exertion, at rest, or when lying down or going to bed
- Ankle swelling, especially at night
- A rapid or pronounced heartbeat
- A heart murmur that your doctor has previously diagnosed
- Lower leg pain when you walk, which goes away with rest
Finally, we recommend that you see your doctor before engaging in vigorous exercise if two or more of the following apply:
- You're older than 35 years.
- You have a family history of heart disease before age 60.
- You smoke or you quit smoking in the past six months.
- You don't normally exercise for at least 30 minutes, most days of the week.
- You're significantly overweight.
- You have high blood pressure or high cholesterol.
- You have type 1 or type 2 diabetes, or you have impaired glucose tolerance (also called prediabetes).
There are 13 cardio workouts for you to choose from. You can swap and change weeks depending on your equipment and time. All descriptions for the workouts are written below the videos and the videos are there to show you the correct technique for each exercise not the whole workout. You will also get a PDF with the workouts in written forms so you can print them out. You will need a skipping rope and a timer for some of these workouts. If you have a smart phone there are some free apps that you can use.
For Android;
For Android;
For Iphone;
For the best results we recommend to program these workouts in the following way;
Eg.
Eg.
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Weighted Workout |
Cardio Workout |
Weighted Workout |
Cardio Workout |
Weighted Workout |
Cardio Workout |
Rest Day - Go for a walk or light jog |
Week 1 - 1 Cardio Workout
Always Warm up for at least 5 - 10mins prior to doing any weighted exercise. This means increasing your heart rate and getting your body physically ready for exercise. You can jog on the spot, do star jumps, walk around moving your arms and just generally creating heat and warmth in your muscles. It is recommended to always stretch out after you have worked out to help with muscle soreness and tightness.
This is a Pyramid Workout. This means you do the 4 exercises 5 Reps each then 10 Reps, 15 Reps, 25 Reps, 15 Reps, 10 Reps, 5 Reps.
Push Ups
Squats
Sit ups
Lunges
Always Warm up for at least 5 - 10mins prior to doing any weighted exercise. This means increasing your heart rate and getting your body physically ready for exercise. You can jog on the spot, do star jumps, walk around moving your arms and just generally creating heat and warmth in your muscles. It is recommended to always stretch out after you have worked out to help with muscle soreness and tightness.
This is a Pyramid Workout. This means you do the 4 exercises 5 Reps each then 10 Reps, 15 Reps, 25 Reps, 15 Reps, 10 Reps, 5 Reps.
Push Ups
Squats
Sit ups
Lunges
Week 1 - 2 Cardio Workout
Always Warm up for at least 5 - 10mins prior to doing any weighted exercise. This means increasing your heart rate and getting your body physically ready for exercise. You can jog on the spot, do star jumps, walk around moving your arms and just generally creating heat and warmth in your muscles. It is recommended to always stretch out after you have worked out to help with muscle soreness and tightness.
20 min AMRAP (As Many Rounds As Possible)
Do each exercise for required number of reps and do as many rounds as you can in the 20 mins. Rest when you need to and always use correct form and technique to avoid unnecessary injuries.
10 x Squat Jumps
10 x Push ups
10 x Burpees
10 x Crunches
10 x High Knees
Week 1 - 3 Cardio Workout
Always Warm up for at least 5 - 10mins prior to doing any weighted exercise. This means increasing your heart rate and getting your body physically ready for exercise. You can jog on the spot, do star jumps, walk around moving your arms and just generally creating heat and warmth in your muscles. It is recommended to always stretch out after you have worked out to help with muscle soreness and tightness.
20 min AMRAP (As Many Rounds As Possible)
Do each exercise for required number of reps and do as many rounds as you can in the 20 mins. Rest when you need to and always use correct form and technique to avoid unnecessary injuries.
100 x Skips
20 x Squats
20 x Push ups
20 x Sit ups
Week 2 - 1 Cardio Workout
Always Warm up for at least 5 - 10mins prior to doing any weighted exercise. This means increasing your heart rate and getting your body physically ready for exercise. You can jog on the spot, do star jumps, walk around moving your arms and just generally creating heat and warmth in your muscles. It is recommended to always stretch out after you have worked out to help with muscle soreness and tightness.
20 min AMRAP (As Many Rounds As Possible)
Do each exercise for required number of reps and do as many rounds as you can in the 20 mins. Rest when you need to and always use correct form and technique to avoid unnecessary injuries.
20 x High Knees
20 x Push ups
20 x Squat
10 x Squat Jumps
10 x Tuck Jumps
20 x Burpees
20 x Mountain Climbers
20 x Star Jumps
Week 2 - 2 Cardio Workout
Always Warm up for at least 5 - 10mins prior to doing any weighted exercise. This means increasing your heart rate and getting your body physically ready for exercise. You can jog on the spot, do star jumps, walk around moving your arms and just generally creating heat and warmth in your muscles. It is recommended to always stretch out after you have worked out to help with muscle soreness and tightness.
TABATA WORKOUT (20 secs Work 10 secs Rest) for a total of 8 times
Alternate between 2 exercises (4 times each) for 8 times then rest for 45secs to a 1min between each set.
SET 1 - High Knees (20secs/10secs) Rest - Squats (20secs/10secs) Rest
SET 2 - Push ups (20secs/10secs) Rest - Mountain Climbers (20secs/10secs) Rest
SET 3 - Squat Thrusts (20secs/10secs) Rest - Sit ups (20secs/10secs) Rest
SET 4 - Skaters (20secs/10secs) Rest - Burpees (20secs/10secs) Rest
Week 2 - 3 Cardio Workout
Always Warm up for at least 5 - 10mins prior to doing any weighted exercise. This means increasing your heart rate and getting your body physically ready for exercise. You can jog on the spot, do star jumps, walk around moving your arms and just generally creating heat and warmth in your muscles. It is recommended to always stretch out after you have worked out to help with muscle soreness and tightness.
5 Exercises x 1 min 6 Rounds - No rest Total of 30 mins
1 min Skipping
1 min Jogging
1 min Starjumps
1 min Squat Jumps
1 min Walking Lunges
Repeat another 5 times (Total 6 Rounds)
Week 3 - 1 Cardio Workout
Always Warm up for at least 5 - 10mins prior to doing any weighted exercise. This means increasing your heart rate and getting your body physically ready for exercise. You can jog on the spot, do star jumps, walk around moving your arms and just generally creating heat and warmth in your muscles. It is recommended to always stretch out after you have worked out to help with muscle soreness and tightness.
20 min AMRAP (As Many Rounds As Possible)
Do each exercise for required number of reps and do as many rounds as you can in the 20 mins. Rest when you need to and always use correct form and technique to avoid unnecessary injuries.
30 x Burpees
30 x Crunch
Week 3 - 2 Cardio Workout
Always Warm up for at least 5 - 10mins prior to doing any weighted exercise. This means increasing your heart rate and getting your body physically ready for exercise. You can jog on the spot, do star jumps, walk around moving your arms and just generally creating heat and warmth in your muscles. It is recommended to always stretch out after you have worked out to help with muscle soreness and tightness.
Pyramid Accumulator -
50 x Lunges
40 x Lunges + 40 x Mountain Climbers
30 x Lunges + 30 x Mountain Climbers + 30 x Squat Jumps
20 x Lunges + 20 x Mountain Climbers + 20 x Squat Jumps + 20 x Hand Release Push ups
10 x Lunges + 10 x Mountain Climbers + 10 x Squat Jumps + 10 x Hand Release Push ups + 10 x Burpees
Rest then work back up
10 x Lunges + 10 x Mountain Climbers + 10 x Squat Jumps + 10 x Hand Release Push ups + 10 x Burpees
20 x Lunges + 20 x Mountain Climbers + 20 x Squat Jumps + 20 x Hand Release Push ups
30 x Lunges + 30 x Mountain Climbers + 30 x Squat Jumps
40 x Lunges + 40 x Mountain Climbers
50 x Lunges
Week 3 - 3 Cardio Workout
Always Warm up for at least 5 - 10mins prior to doing any weighted exercise. This means increasing your heart rate and getting your body physically ready for exercise. You can jog on the spot, do star jumps, walk around moving your arms and just generally creating heat and warmth in your muscles. It is recommended to always stretch out after you have worked out to help with muscle soreness and tightness.
Timed Workout - 7 x 1min rounds 3 times through. Total of 21 mins
1 min Run
1 min Starjumps
1 min Squat Jumps
1 min Run
1 min Russian Twists
1 min REST
Week 4 - 1 Cardio Workout
Always Warm up for at least 5 - 10mins prior to doing any weighted exercise. This means increasing your heart rate and getting your body physically ready for exercise. You can jog on the spot, do star jumps, walk around moving your arms and just generally creating heat and warmth in your muscles. It is recommended to always stretch out after you have worked out to help with muscle soreness and tightness.
20 min AMRAP (As Many Rounds As Possible)
Do each exercise for required number of reps and do as many rounds as you can in the 20 mins. Rest when you need to and always use correct form and technique to avoid unnecessary injuries.
7 x Push ups
7 x Squat Thrusts
7 x Squat Jumps
7 x Burpees
Week 4 - 1 Cardio Workout
Always Warm up for at least 5 - 10mins prior to doing any weighted exercise. This means increasing your heart rate and getting your body physically ready for exercise. You can jog on the spot, do star jumps, walk around moving your arms and just generally creating heat and warmth in your muscles. It is recommended to always stretch out after you have worked out to help with muscle soreness and tightness.
20 min AMRAP (As Many Rounds As Possible)
Do each exercise for required number of reps and do as many rounds as you can in the 20 mins. Rest when you need to and always use correct form and technique to avoid unnecessary injuries.
7 x Push ups
7 x Squat Thrusts
7 x Squat Jumps
7 x Burpees
Week 4 - 2 Cardio Workout
Always Warm up for at least 5 - 10mins prior to doing any weighted exercise. This means increasing your heart rate and getting your body physically ready for exercise. You can jog on the spot, do star jumps, walk around moving your arms and just generally creating heat and warmth in your muscles. It is recommended to always stretch out after you have worked out to help with muscle soreness and tightness.
Ladder Workout - Work your way down the ladder (take off reps) then rest and work your way back up.
100 x Skips
50 x Squats
80 x Skips
40 x Squats
60 x Skips
30 x Squats
40 x Skips
20 x Squats
20 x Skips
10 x Squats
Then Work your way back up the ladder but change Squats to Lunges
Week 4 - 3 Cardio Workout
Always Warm up for at least 5 - 10mins prior to doing any weighted exercise. This means increasing your heart rate and getting your body physically ready for exercise. You can jog on the spot, do star jumps, walk around moving your arms and just generally creating heat and warmth in your muscles. It is recommended to always stretch out after you have worked out to help with muscle soreness and tightness.
20 min AMRAP (As Many Rounds As Possible)
This is an accumulating workout. Start with 2 reps of the first 3 exercises then 50 High Knees then add on another 2 reps every round. e.g. 4 x Sumo Squats, 4 x Push ups, 4 x Burpees, 50 high Knees - 6 x Sumo Squats, 6 x Push ups, 6 x Burpees, 50 x High Knees etc.
2 x Sumo Squats
2 x Push ups
2 x Burpees
50 x High Knees
Add 2 reps each round, keep going for a total of 20 mins
Bonus Workout
Always Warm up for at least 5 - 10mins prior to doing any weighted exercise. This means increasing your heart rate and getting your body physically ready for exercise. You can jog on the spot, do star jumps, walk around moving your arms and just generally creating heat and warmth in your muscles. It is recommended to always stretch out after you have worked out to help with muscle soreness and tightness.
500 Rep challenge
Do each exercise for required number of reps. Rest when you need to and always use correct form and technique to avoid unnecessary injuries.
100 x Mountain Climbers
100 x Crunches
100 x Squat Thrusts
100 x Forward Lunges
100 x Squat Jumps
