25-Min Bodyweight Cardio Workout

25-Min Bodyweight Cardio Workout

25-Minute Bodyweight Cardio Workout

I hate cardio.

However, I need cardio and so do you.

Cardio training not only burns calories it also trains our most important muscle in the body — our heart.

How hard should you be training?

In order to get the maximum amount of benefits from any type of fitness training you need to hit certain targets.

In weight training, you should be completely fatigued by the end of your set.

In stretching, you should feel the muscle(s) you are trying to stretch, and in aerobic (or cardio) training you should be hitting 60-80% of your target heart rate.

Click here to calculate your target heart rates (all you need to know is your resting heart rate).

The workout

 

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Total Body Calorie Torching Workout

Total Body Calorie Torching Workout

Total Body Calorie Torching Workout

This workout I’m solo.

No loving husband. No funny banter back and forth.

Being solo was my choice, too. And a purely selfish choice at that.

You see I did not want to listen to 40-minutes of moaning and groaning. I love the man, but for for the love of Pete can he complain.

He also WAS OVER THE MOON that I filmed without.

So, it was a win-win for everyone.

 

Other Calorie Torching Exercises

  • Sprint intervals (running)
  • Tabata workouts
  • Spin classes
  • Burpees 🙂
  • Rock climbing
  • Skipping rope
  • Rowing
  • Kettlebell swing
  • Hill workouts

The Workout

 

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30-Minute Full Body Dumbbell Workout

30-Minute Full Body Dumbbell Workout

30-Minute Full Body Dumbbell Workout

This full body workout uses dumbbells and bodyweight to train all the muscles in your body. Great for beginners, as well as those looking for a quick weight loss workout.

I’m sure when loving husband agreed with the minister on our wedding day “to till death do us part” he never thought it would also include being dragged onto set each week and be made to film a workout.

Actually, neither did I.

But, here we are 22 years later.

He’s still above ground, we’re still married, and he’s doing his best to make himself NOT get invited back for future filmings (case in point minute 19:45 on the video. Perhaps the most ridiculous looking crossover lunges ever!).

It ain’t gonna work though.

I will keep dragging him on set. It not only gets him exercising a bit more, it also provides some comedic relief for you (while you sweat away with us), and it teaches me patience.

 The Deets

Tools needed: 1 heavy dumbbell + a pair of moderate

Where to do: home or gym

Best suited for: beginner to advanced

Sore knees?: Instead of the stationary lunges do side leg lifts, instead of pulse squats and crossover lunges hold a wall squat

30-Minute Full Body Dumbbell Workout

Wondering how to pick the right sized dumbbells? First, if you are new to exercise start light and get your form first.

Second, once you have your form you want to choose a weight that you can feel by end of the set. In my experience most women can lift heavier than they think they can.

Challenge yourself in order to see change.

My Recommendations

Beginners: 

For big body moves, such as squats, lunges, chest presses and rows: 8-10lb

For smaller muscle moves, such as tricep extensions, bicep curls, shoulder presses: 5-8lb

For isolated shoulder work, such as side, rear or front lateral raises: 3-5lb

Intermediate:

For big body moves, such as squats, lunges, chest presses and rows: 12-15lb

For smaller muscle moves, such as tricep extensions, bicep curls, shoulder presses: 8-10lb

For isolated shoulder work, such as side, rear or front lateral raises: 5-8lb

Advanced:

For big body moves, such as squats, lunges, chest presses and rows: 20-30lb

For smaller muscle moves, such as tricep extensions, bicep curls, shoulder presses: 12-15lb

For isolated shoulder work, such as side, rear or front lateral raises: 10-12lb

The Workout

30-body-full-body-workout-exercises-blog

 

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Low Impact Total Body Strength

Low Impact Total Body Strength

Low Impact Total Body Strength

A total body, low impact workout for all levels of fitness.

I hate filming workouts on my own. It’s more fun when loving husband is with me. But, alas he cannot make it when I film during the weekday (he’s got this thing called a real job he tells me).

So, for this workout I thought I would bring Bella along with me. To keep me company.

Bell’s is my four-legged best bud.

She’s cute as a button, spoiled rotten and is a very good dog… with the exception of this workout.

She barked and barked and barked.

So, my apologizes right off the bat. This is not the most professional workout I have shoot.

But, in my defence you do get what you pay for. Hehehe.bella-looking-up-ubc

The deets

Tools needed: You will need 1 heavy dumbbell, 1 moderate and a pair of light.

Where to do: This workout is great for home or the gym.

Best for: Suitable for beginners to advanced

Sore knees?: Sub the reverse core lunges with single leg bridges, or side leg lifts

Low Impact Total Body Workout

 

The Workout

low-impact-total-body-strength-blog-exercises

 

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Total Body Strength & Cardio HIIT Workout

Total Body Strength & Cardio HIIT Workout

Total Body Strength and Cardio HIIT Workout

Strength Workout for Women

This workout you can choose. You can choose to perform just the strength portion (takes about 35-minutes), or you can stay till the end for my fantastic finisher. A 12-minute cardio HIIT focussing on the legs and abs.

Everyone wants a quick workout. I hear it all the time from people, and it even shows up in my YouTube analytics.

The shorter workouts that I record and release have more views than the workouts that take 45+ minutes to do.

However, longer workouts do:

Burn more calories.

Work more muscles, because you are at it for a longer period of time.

Train you harder – if the intensity is there.

This workout is long, and if you can do it in it’s entirety (with my cardio HIIT finisher at the end) you will be SO happy you did.

However, if you only have time for 35-minutes, then I have segmented it so you can get in an awesome strength workout. I got ya covered. Long or short workout. 

This is a fantastic strength workout for women too.

Since we start to lose lean muscle mass after the age 30, and then the years right after menopause we can lose up to 20% of our bone density it’s crucial that every woman between the ages of 30 to 65 strength train.

Total Body Strength & Cardio HIIT Workout Fitness with PJ

Total Body Strength & Cardio HIIT Workout

 

total-body-strength-cardio-hiit-full-workout-blog

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