Interval Training Without Cardio Machines

Posted on 04. Feb, 2010 by yuri in Train Like a Pro

Over the past few months many of our Fitter U Fitness members have asked me whether it’s possible to do some of the interval training cardio programs without using a cardio machine.

My answer…

Of course!

Let me give you an example of what I mean.

Interval Training 6, one of the interval programs from Month 3 of Fitter U Fitness, has the following interval protocol:

Work: 15 seconds @ 100%
Recover: 30 seconds @ 65%
Repeat 20 times for a total of 15 minutes

Now, I actually don’t even recommend doing this particular program on the treadmill because of the short intervals. Treadmills take too long to change speed and thus would render this workout a waste of time. Any other cardio machine would work fine.

However, this is also a great interval routine to do without a cardio machine, especially if you’re outdoors or at home and don’t access to any cardio equipment.

So with that in mind, here are 2 ideas to help you interval train without using a cardio machine.

Idea #1 – Use Bodyweight Cardio Exercises

You can easily replicate the aforementioned interval training routine with many bodyweight exercises including:

• jogging on the spot
• jumping jacks
• bodyweight squats
• burpies
• mountain
• boxing a punching bag
• skipping rope
• running stairs

Idea #2 – Use Any Kind of Resistance

You can easily turn an interval workout into a circuit training workout. Essentially, they are the same thing but I guess most people associate intervals with cardio. Nonetheless, by adding weights or kettlebells, you now have a simple circuit workout.

For instance, you could try the following exercises using the same 15 sec : 30 sec protocol described above:

1. kettlebell swings
2. push ups
3. squats
4. pull-ups

That’s a simple interval circuit where you would work 15 seconds at each exercise, then rest for 30 seconds, and then move onto the next exercise. Since this is a bit of an easier interval, I would suggest doing 5-6 sets to really get a lot of work done.

But What About Cardio?

This is still a big obstacle for most people to overcome. They think that if you’re lifting weights, you’re not working your cardiovascular system.

Not true.

If you fall into this category of people, then I recommend you put on a heart rate monitor and take note of how high your heart rate soars while lifting weights at a high intensity. You’ll soon realize that interval strength training has tremendous cardiovascular (and strength) benefits.

Related posts:

1. Interval Training Revisited
2. Interval Training Track Workout
3. Interval Training Workouts Explained – VIDEO 2
4. Fat Loss Interval Training Workout
5. 3 of the Biggest Workout Mistakes

Tags: bodyweight exercises, Bodyweight Squats, Cardio Equipment, Cardio Exercises, Cardio Machines, Circuit Training Workout, fitter, fitter u fitness, Interval Circuit, interval training, intervals, kettlebells, Protocol Work, Punching Bag, Skipping Rope, stairs, swings, treadmill, Treadmills, Ups, Waste Of Time, weights