Weightlifting and calisthenics help build muscle. Cardio helps get rid of the unwanted fat. Unfortunately, most people are guilty of heading out the door and doing the same old run or ride day after day. Guess what? They see the same old results. You’ve got to change it up and shock your body. A couple of my favorite additions to really spice up a workout program are adding hill or stair repeats, and speed work.
These two alone will definitely shock your freshly unhibernated body. Go to your favorite hill or stairs then run or ride up them three to four times or for about 15 to 45 minutes. For your next workout, hit your local track or street for some speed work. Either run distance or time, for example 400 m repeats or run for one to two minutes. It all depends on your fitness level and how hard you want to work. I recommend some form of cardio most days of the week, generally at least four or five.
Here’s my schedule:
Monday — off
Tuesday — hills/stairs
Wednesday — easy trail day
Thursday — speed workout
Friday — cross training
Saturday — Gut Check Fitness Workout
Sunday — mountain biking with my friends
Every couple weeks I change it up, and you should do the same. Change can definitely be good when it comes to getting more fit.
Remember, the road to getting fit and healthy should be a fun ride. Find things you enjoy doing and go for it–whether it be swimming, cycling, running, surfing or something else. Now’s the time to get out there, try new things, and get into the best shape of your life. And that’s an order, private!
Active Expert Joe Decker is an ultra-endurance power athlete and renowned fitness trainer who has inspired and motivated thousands of people to get in shape with his unique training method and style, known for its Millennium Workout and Caveman Workout programs. He has completed many of the world’s toughest endurance and strength events, including the 520-mile Raid Gauloises, the 152-mile Marathon des Sables, the Badwater 135, the Grand Slam of UltraRunning, the Tough Guy Challenge UK and numerous Strongman Competitions. Joe is recognized as the “The World’s Fittest Man” after breaking the Guinness World Records® 24-Hour Physical Fitness Challenge in 2000. Visit his website at www.gutcheckfitness.com.