As Seen in the Sebastian River News

Sebastian Fitness

Everybody’s Gym, Everyday!

30 Minute Cardio Routines

If you're trying to burn calories and lose weight using cardio machines, here are ideas to help you reach your goals.  Put down the magazine, turn off the television, take the towel off your display and stop looking at your watch. You can keep the iPod or MP3 player, but everything else has to go.  Why? If you aren't paying attention to what you are doing, you may not be working as hard as you think.

There's nothing wrong with a little day dreaming when you exercising, but if you do that all the time, it's easy to slack off on your intensity.  The following workouts will help you pay attention to what you're doing by changing the settings on your machine and burning more calories.

Here are a few Cardio Workouts that Burn More Calories

You will need to modify each workout according to your fitness level and feel free to increase or decrease speed, incline and/or workout time to fit your needs.

For each workout, warm up with 5-10 minutes of light cardio and monitor your heart rate during your workout and end with a cool down and stretch.  Online, you can find many calorie calculators to determine how many calories you're burning.

Treadmill

Start with incline at zero and speed at a pace just out of your comfort zone (walking or jogging).

2 Minute: Raise the incline two percent every 30 seconds.

2 Minute: Reduce the incline one percent every 30 seconds.

3 Minutes: Walk or jog at a moderate pace.

Repeat entire cycle for 30 or more minutes

Check your online calorie calculator to determine calories burned

Elliptical Trainer

Using the manual program, enter workout time as 30 minutes and choose a level of resistance that takes you just out of your comfort zone

6 Minutes: Increase resistance so that you're working harder.

2 Minutes:  Increase resistance several increments every 30 seconds

2 Minutes: Lower resistance to comfortable level.

6 minutes: Set ramps/resistance to medium and go backwards.

Repeat entire cycle for remaining time to complete 30 minutes

Check your online calorie calculator to determine calories burned

Stationary Bike

Using the manual program, enter your workout time as 30 minutes and choose a resistance that's just out of your comfort zone

5 Minutes: Cycle at a moderate pace.

2 Minutes: Raise your resistance 2-3 increments every 30 seconds.

2 Minutes: Lower your resistance 2-3 increments every 30 seconds.

1 Minute: Set resistance at a high level and cycle as fast as you can.

Repeat the entire cycle for 30 or more minutes

Check your online calorie calculator to determine calories burned

Changing your settings not only makes your workouts more interesting, it forces you to pay attention to what you're doing, how hard you're working and how long each interval is. This not only keeps you from getting bored, it also helps burn more calories and increases your endurance very quickly. All you have to pay attention to is what you’re doing in that short interval.  Use this technique with any cardio activity to keep things interesting.

Balancing both cardio and weight training will produce results much quicker over cardio alone.  The key is to make sure that one complements the other. Focus on 3 to 4 lifting days and 2 to 3 cardio days in order to promote optimal results.  Not sure what to do with all those weights at the gym?  Consider hiring the services of a Personal Trainer to teach you how to exercise correctly and not injure yourself.

At Sebastian Fitness we are here to help you get the most out of you workouts and we offer a variety of membership options to fit everyone’s budget.  We also accept Healthways & Silver Sneakers

Facility hours are

Mon – Fri 5am – 9pm,

Saturday 7am -4pm

Sunday 8am – 4pm.

Feel free to come visit us at

Sebastian Fitness, 345 Sebastian Blvd., Sebastian FL 32958

Phone # 772-388-4916

30 Minute Cardio with Results