30 DAY CARDIO CHALLENGE
INTRODUCTION TO THE 30 DAY CARDIO CHALLENGE PROGRAM
Are you a sedentary individual who’s been spending a lot of time on the couch lately? Or an intermediate trainer looking to take the next step in your fitness journey? Then our 30 Day Cardio Challenge is without question the program for you.
The “Cardio Shred Program” is designed to effectively burn calories while building lean muscle mass as it incorporates resistance training exercises within its cardio based circuits. It will consist of 3 workouts per week, totalling in 12 workouts over a 4 week program.
Each week the program will have a gradual increase in load and intensity. This will give beginners a basic platform on how to manage, progress, and adapt to training (cardio and weight training) and also take intermediate athletes to next level in their fitness.
Week 1 is all about getting use to the format of the program. Each week the template will remain consistent for the 3 days over 4 weeks, with only slight alterations to the reps, rest periods, and distance/variations of the cardio circuits. Day 1 will be based around stair climbing. Day 2 will focus on sprint intervals. Day 3 will be focused on running hill intervals. These circuits are designed to improve your aerobic and anaerobic fitness, as well as your muscular strength and endurance.
Each workout will involve a variety of bodyweight & core exercises. The main objective of these exercises is to improve our functional strength and burn more energy, while keeping our heart rate elevated and contracting more muscles. This will help to put on lean muscle mass and burn more calories at rest. However, these workouts shouldn’t be treated as a race against the clock. Each rep should be slow and controlled to target the correct muscles on each exercise. Correct form leads to better results.
Provided with the workouts will be some helpful nutritional & lifestyle guidelines. When these guidelines are implemented, they will have a significant impact on your results from the program by decreasing body fat levels. Followed to the letter, the 30 Day Cardio Challenge could potentially see a drop of 5-6kg of bodyweight & decrease of up to 5% body fat in a healthy sustainable manner if all the work is done!
STAIR CLIMBS (PHASE 1)
30 DAY CARDIO CHALLENGE
WEEK 1 DAY 1
STAIR CLIMBS
Phase 1
Make sure to practice good form when stair climbing. You’ll be able to workout harder, more effectively, and reduce the likelihood of injury. Focus on lifting your legs high and landing each foot firm and straight on every step. Keep a consistent and steady rhythm. Make sure each foot is full planted on every step and push from the heels every time. Keep a straight posture, arms loose by your sides, and avoid hunching your shoulders. This form will transfer the force from the exercise to the larger muscles in your legs opposed to the knee joints, upper and lower back. This is key for preventing injury. Good posture also protects your spine during physical activity and increases the intake of oxygen to your lungs during performance.
1 round of stair climbs = 1 climb all the way to the top of the stairs and all the way back down again to your starting position.
BEGINNER
STAIR CLIMB (3 ROUNDS)
Find a flight of stairs close to home that has roughly 15-20 steps.
ROUND 1
Run to the top of the steps at 50% intensity. Make your way back down at a steady pace to starting position.
Jumping Jacks: Complete 15 Jumping Jacks in 30 Seconds (Averaging 2 Seconds Per Repetition)
ROUND 2
Run to the top of the steps at 60% intensity. Make your way back down at a steady pace to starting position.
Air Squats: Complete 10 Air Squats in 30 Seconds (Averaging 3 Seconds Per Repetition)
ROUND 3
Run to the top of the steps at 75% intensity. Make your way back down at a steady pace to starting position.
Dead Stop Burpees: Complete 5 Dead Stop Burpees in 30 Seconds (Averaging 6 Seconds Per Repetition)
Rest For Approximately 45 Seconds - 1 Minute Each Round
INTERMEDIATE
STAIR CLIMB (5 ROUNDS)
Find a flight of stairs close to home that has roughly 30-40 steps.
ROUND 1
Run to the top of the steps at 60% intensity. Make your way back down at a steady pace to starting position.
Jumping Jacks: Complete 30 Jumping Jacks in 45 Seconds (Averaging 1.5 Seconds Per Repetition)
ROUND 2
Run to the top of the steps at 75% intensity. Make your way back down at a steady pace to starting position.
Air Squats: Complete 20 Air Squats in 45 Seconds (Averaging 2.25 Seconds Per Repetition)
ROUND 3
Run to the top of the steps at 75% intensity. Make your way back down at a steady pace to starting position.
Burpees: Complete 10 Burpees in 45 Seconds (Averaging 4.5 Seconds Per Repetition)
ROUND 4
Run to the top of the steps at 80% intensity. Make your way back down at a steady pace to starting position.
Push Ups: Complete 15 Push Ups in 45 Seconds (Averaging 3 Seconds Per Repetition)
ROUND 5
Run to the top of the steps at 80% intensity. Make your way back down at a steady pace to starting position.
Plank: Finish the Workout By Holding The Plank As Long As Possible
Rest For Approximately 30-45 Seconds Each Round
SPRINT INTERVALS (PHASE 1)
30 DAY CARDIO CHALLENGE
WEEK 1 DAY 2
SPRINT INTERVALS
Phase 1
Sprint intervals are a great exercise for achieving quicker weight loss results. Unlike other cardio routines, sprint intervals require your maximum effort when performing each round. This workout also increases your metabolism for several hours after exercise, so your body continues to burn calories efficiently at rest. Sprints are also great for aerobic and anaerobic fitness, meaning they burn energy from all fuel systems during performance - carbs, sugars and fat cells.
Find a field or park where there’s an even surface. Start by running a few laps to warm up your muscles and get your circulation going before increasing intensity. Then proceed to a dynamic warm up. This will prepare the extremities in your upper and lower body before sprinting and reduce the risk of injury. Dynamic stretches are performed while moving, opposed to static stretches, which are holding exercises done in the same position at the end of your workout. Include exercises like high knees, side shuffles and alternating hamstring curls to warm up your legs sufficiently.
At the starting position of your sprint, keep your torso straight. Slightly retract your shoulders and relax your face and neck. Bend your elbows at 90 degrees and keep your arms loose. As you pump your arms, keep them close to your hips and don’t let them leave your sides. Lift your knee high on each stride and keep your back leg straight to deliver power. As you gain speed, lengthen your stride.
During this session, each sprint interval will be 100 meters in length.
BEGINNER
SPRINTS (4 ROUNDS)
ROUND 1
Run the first half of the interval at 50% intensity for 50 metres. Sprint at 60% intensity for the final 50 metres.
Mountain Climbers: Complete 30 Seconds of a Mountain Climber Exercise .
ROUND 2
Run the first half of the interval at 50% intensity for 50 metres. Sprint at 70% intensity for the final 50 metres.
Walking Lunges: Complete 20 Reps of Walking Lunges.
ROUND 3
Run the first half of the interval at 50% intensity for 50 metres. Sprint at 70% intensity for the final 50 metres.
Jump Squats: Complete 20 Reps of Jumping Squats.
ROUND 4
Run the first half of the interval at 50% intensity for 50 metres. Sprint at 85% intensity for the final 50 metres.
Plank: Hold The Plank for as long as possible.
Rest For Approximately 1 minute 30 Seconds Each Round
INTERMEDIATE
SPRINTS (6 ROUNDS)
ROUND 1
Run the first half of the interval at 50% intensity for 50 metres. Sprint at 70% intensity for the final 50 metres.
Mountain Climbers: Complete 45 Seconds of a Mountain Climber Exercise.
ROUND 2
Run the first half of the interval at 50% intensity for 50 metres. Sprint at 80% intensity for the final 50 metres.
Walking Lunges: Complete 30 Reps of Walking Lunges.
ROUND 3
Run the first half of the interval at 50% intensity for 50 metres. Sprint at 80% intensity for the final 50 metres.
Jump Squats: Complete 30 Reps of Jumping Squats.
ROUND 4
Run the first half of the interval at 50% intensity for 50 metres. Sprint at 90% intensity for the final 50 metres.
Plank: Hold The Plank for as long as possible.
ROUND 5
Run the first half of the interval at 50% intensity for 50 metres. Sprint at 90% intensity for the final 50 metres.
Mountain Climbers: Complete 60 Seconds of a Mountain Climber Exercise.
ROUND 6
Run the first half of the interval at 50% intensity for 50 metres. Sprint at 90% intensity for the final 50 metres.
Walking Lunges: Complete 20 Reps of Walking Lunges.
Followed By
Jump Squats: Complete 30 Reps of Jumping Squats.
Rest For Approximately 1 minute Each Round
HILL RUN INTERVALS (PHASE 1)
30 DAY CARDIO CHALLENGE
WEEK 1 DAY 3
HILL RUN INTERVALS
Phase 1
Hill Runs are a form of resistance training as well as an effective cardio workout.
Why is this? Hill Sprints build muscular strength and endurance because the larger muscles in the lower body are forced to propel when making the climb. Think of short hill sprints as weight training - strengthening your quadriceps, hamstrings, calves, and gluteal muscles. This is the ultimate calorie burning exercise, as there are many large muscles being contracted while enduring intense cardio.
Find an inclined surface in a field or park that is even and roughly 50-75 metres in length. To warm up, start by jogging up and down the hill at a very light pace for 5 minutes. Proceed to the dynamic warm up. Again, this will prepare your lower back and leg muscles before hill running and reduce the risk of injury.
For the hill run intervals, use the same form as the sprint intervals. One slight adjustment to make would be lifting your knees higher when performing the interval and shortening your stride.
Beginners will begin with intervals of 50m and Intermediates 75m
BEGINNER
HILL RUNS (4 ROUNDS)
ROUND 1
Sprint the hill interval at 50% intensity (50m).
Push Ups: Complete 15-20 Reps of “Close Grip” Push Ups.
ROUND 2
Sprint the hill interval at 50% intensity (50m).
Push Ups: Complete 15-20 Reps of “Wide Grip” Push Ups.
ROUND 3
Sprint the hill interval at 60% intensity (50m).
Plank Lunge: Complete 20 Reps Of Alternating Plank Lunge.
ROUND 4
Sprint the hill interval at 70% intensity (50m).
Plank Push Ups: Complete 20 Reps Of Alternating Plank Push Ups.
Rest For Approximately 1 minute 30 Seconds Each Round
INTERMEDIATE
HILL RUNS (6 ROUNDS)
ROUND 1
Sprint the hill interval at 50% intensity (75m).
Push Ups: Complete 25 Reps of “Close Grip” Push Ups.
ROUND 2
Sprint the hill interval at 60% intensity (75m).
Push Ups: Complete 25 Reps of “Wide Grip” Push Ups.
ROUND 3
Sprint the hill interval at 70% intensity (75m).
Plank Lunge: Complete 30 Reps Of Alternating Plank Lunge.
ROUND 4
Sprint the hill interval at 80% intensity (75m).
Plank Push Ups: Complete 30 Reps Of Alternating Plank Push Ups.
ROUND 5
Sprint the hill interval at 90% intensity (75m).
Plank: Hold The Plank For As Long As Possible.
ROUND 6
Sprint the hill interval at 90% intensity (75m).
Side Plank (L): Hold The Side Plank On The Left For As Long As Possible.
Side Plank (R): Hold The Side Plank On The Right For As Long As Possible.
Rest For Approximately 1 minute 30 Seconds Each Round
STAIR CLIMBS (PHASE 2)
30 DAY CARDIO CHALLENGE
WEEK 2 DAY 1
STAIR CLIMBS
Phase 2
For the second phase, we are going to add an extra round of stair climbs to the beginner and intermediate program. Keeping the same level of intensity on this cardio circuit as in phase 1, the main altercation or change will be to the amount of reps performed in each exercise between each stair climb. The rest time for these exercises will remain the same.
BEGINNER
STAIR CLIMB (4 ROUNDS)
Sticking to a flight of stairs that has roughly 15-20 steps for phase 2.
ROUND 1
Run to the top of the steps at 50% intensity. Make your way back down at a steady pace to starting position.
Jumping Jacks: Complete 30 Jumping Jacks in 1 Minute (Averaging 2 Seconds Per Repetition)
ROUND 2
Run to the top of the steps at 60% intensity. Make your way back down at a steady pace to starting position.
Air Squats: Complete 20 Air Squats in 1 Minute (Averaging 3 Seconds Per Repetition)
ROUND 3
Run to the top of the steps at 75% intensity. Make your way back down at a steady pace to starting position.
Dead Stop Burpees: Complete 10 Dead Stop Burpees in 1 Minute (Averaging 6 Seconds Per Repetition)
ROUND 4
Run to the top of the steps at 75% intensity. Make your way back down at a steady pace to starting position.
Static Lunges (L): Complete 15 Static Lunges On Your Left Leg in 45 Seconds (Averaging 3 Seconds Per Repetition)
Static Lunges (R): Complete 15 Static Lunges On Your Right Leg in 45 Seconds (Averaging 3 Seconds Per Repetition)
Rest For Approximately 45 Seconds - 1 Minute Each Round
INTERMEDIATE
STAIR CLIMB (6 ROUNDS)
Sticking to a flight of stairs that has roughly 30-40 steps for phase 2.
ROUND 1
Run to the top of the steps at 60% intensity. Make your way back down at a steady pace to starting position.
Jumping Jacks: Complete 60 Jumping Jacks in 90 Seconds (Averaging 1.5 Seconds Per Repetition)
ROUND 2
Run to the top of the steps at 75% intensity. Make your way back down at a steady pace to starting position.
Air Squats: Complete 30 Air Squats in 90 Seconds (Averaging 3 Seconds Per Repetition)
ROUND 3
Run to the top of the steps at 75% intensity. Make your way back down at a steady pace to starting position.
Burpees: Complete 20 Burpees in 90 Seconds (Averaging 4.5 Seconds Per Repetition)
ROUND 4
Run to the top of the steps at 80% intensity. Make your way back down at a steady pace to starting position.
Push Ups: Complete 30 Push Ups in 90 Seconds (Averaging 3 Seconds Per Repetition)
ROUND 5
Run to the top of the steps at 80% intensity. Make your way back down at a steady pace to starting position.
Static Lunges (L): Complete 20 Static Lunges On Your Left Leg in 45 Seconds (Averaging 2.25 Seconds Per Repetition)
Static Lunges (R): Complete 20 Static Lunges On Your Right Leg in 45 Seconds (Averaging 2.25 Seconds Per Repetition)
ROUND 6
Run to the top of the steps at 80% intensity. Make your way back down at a steady pace to starting position.
Plank: Finish the Workout By Holding The Plank As Long As Possible
Rest For Approximately 30-45 Seconds Each Round
SPRINT INTERVALS (PHASE 2)
30 DAY CARDIO CHALLENGE
WEEK 2 DAY 2
SPRINT INTERVALS
Phase 2
For the second phase of sprint intervals, there won’t be any increase in the number of rounds for beginners or intermediates. There will be a light increase in the intensity for the first half (50m) of the intervals. Rather than accelerating off the mark at 50% it will now be 60%. There is no change in the length (or distance) of the intervals, but there is an increase in the number of repetitions performed in each exercise between rounds. The same rest time for each round is again applied as in Phase 1.
BEGINNER
SPRINTS (4 ROUNDS)
ROUND 1
Keep the same pace and run the entire interval at 60% intensity for 100 metres.
Mountain Climbers: Complete 60 Seconds of a Mountain Climbers.
ROUND 2
Sprint the first half of the interval at 60% intensity for 50 metres. Sprint at 70% intensity for the final 50 metres.
Walking Lunges: Complete 30 Reps of Walking Lunges.
ROUND 3
Sprint the first half of the interval at 60% intensity for 50 metres. Sprint at 70% intensity for the final 50 metres.
Jump Squats: Complete 20 Reps of Jump Squats.
ROUND 4
Sprint the first half of the interval at 60% intensity for 50 metres. Sprint at 85% intensity for the final 50 metres.
Plank: Hold The Plank for as long as possible.
Rest For Approximately 1 minute 30 Seconds Each Round
INTERMEDIATE
SPRINTS (6 ROUNDS)
ROUND 1
Sprint the first half of the interval at 60% intensity for 50 metres. Sprint at 70% intensity for the final 50 metres.
Mountain Climbers: Complete 90 Seconds of a Mountain Climbers.
ROUND 2
Sprint the first half of the interval at 60% intensity for 50 metres. Sprint at 80% intensity for the final 50 metres.
Walking Lunges: Complete 40 Reps of Walking Lunges.
ROUND 3
Sprint the first half of the interval at 60% intensity for 50 metres. Sprint at 80% intensity for the final 50 metres.
Jump Squats: Complete 30 Reps of Jump Squats.
ROUND 4
Sprint the first half of the interval at 60% intensity for 50 metres. Sprint at 90% intensity for the final 50 metres.
Plank: Hold The Plank for as long as possible.
ROUND 5
Sprint the first half of the interval at 60% intensity for 50 metres. Sprint at 90% intensity for the final 50 metres.
Mountain Climbers: Complete 90 Seconds of a Mountain Climbers.
ROUND 6
Sprint the first half of the interval at 60% intensity for 50 metres. Sprint at 90% intensity for the final 50 metres.
Walking Lunges: Complete 25 Reps of Walking Lunges.
Followed By
Jump Squats: Complete 40 Reps of Jumping Squats.
Rest For Approximately 1 minute Each Round
HILL RUN INTERVALS (PHASE 2)
30 DAY CARDIO CHALLENGE
WEEK 2 DAY 3
HILL RUN INTERVALS
Phase 2
For the second phase of the hill run intervals, we are going to increase the intensity of the sprints by 10% for each round in the beginner and intermediate program. Each round will have an additional cardio exercise - 30 seconds for beginners and 1 minute for intermediates. To help manage the level up in intensity, both programs will have an additional 30 seconds in rest time, meaning there will be a 2 minute rest per round. Round 6 of the intermediate program will end with a wall sit, so make sure to have a vertical surface you can rest against close at hand.
BEGINNER
HILL RUNS (4 ROUNDS)
ROUND 1
Sprint the hill interval at 60% intensity (50m).
Push Ups: Complete 15-20 Reps of “Close Grip” Push Ups.
Followed By 30 Seconds Of Jumping Jacks
ROUND 2
Sprint the hill interval at 60% intensity (50m).
Push Ups: Complete 15-20 Reps of “Wide Grip” Push Ups.
Followed By 30 Seconds Of Skaters
ROUND 3
Sprint the hill interval at 70% intensity (50m).
Plank Lunge: Complete 20 Reps Of Alternating Plank Lunge.
Followed By 30 Seconds Of Running High Knees On The Spot
ROUND 4
Sprint the hill interval at 80% intensity (50m).
Plank Push Ups: Complete 20 Reps Of Alternating Plank Push Ups.
Followed By 30 Seconds Of Scissor Jumps
Rest For Approximately 2 minutes Seconds Each Round
INTERMEDIATE
HILL RUNS (6 ROUNDS)
ROUND 1
Sprint the hill interval at 60% intensity (75m).
Push Ups: Complete 25 Reps of “Close Grip” Push Ups.
Followed By 1 Minute Of Jumping Jacks
ROUND 2
Sprint the hill interval at 70% intensity (75m).
Push Ups: Complete 25 Reps of “Wide Grip” Push Ups.
Followed By 1 Minute Of Skaters
ROUND 3
Sprint the hill interval at 80% intensity (75m).
Plank Lunge: Complete 30 Reps Of Alternating Plank Lunge.
Followed By 1 Minute Of Running High Knees On The Spot
ROUND 4
Sprint the hill interval at 90% intensity (75m).
Plank Push Ups: Complete 30 Reps Of Alternating Plank Push Ups.
Followed By 1 Minute Of Scissor Jumps
ROUND 5
Sprint the hill interval at 100% intensity (75m).
Plank: Hold The Plank For As Long As Possible.
Followed By 1 Minute Of Alternating Plank Lunges
ROUND 6
Sprint the hill interval at 100% intensity (75m).
Side Plank (L): Hold The Side Plank On The Left For As Long As Possible.
Side Plank (R): Hold The Side Plank On The Right For As Long As Possible.
Followed By 1 Minute Wall Sit
Rest For Approximately 2 minutes Each Round
STAIR CLIMBS (PHASE 3)
30 DAY CARDIO CHALLENGE
WEEK 3 DAY 1
STAIR CLIMBS
Phase 3
For the third phase, we are going to increase the intensity in which we tackle the stair climbs by 20%. The repetitions for the exercises at the end of each round will remain the same….. but we’re going to incorporate a “step challenge” at the end of each program. Find a nearby bench in the park or playground to complete this lower body blast finisher. Perform the step ups in a forward position and step fully on the bench with both feet.
BEGINNER
STAIR CLIMB (4 ROUNDS)
Stick to the same flight of stairs that has 15-20 steps for phase 3.
ROUND 1
Run to the top of the steps at 70% intensity. Make your way back down at a steady pace to starting position.
Jumping Jacks: Complete 30 Jumping Jacks in 1 Minute (Averaging 2 Seconds Per Repetition)
ROUND 2
Run to the top of the steps at 80% intensity. Make your way back down at a steady pace to starting position.
Air Squats: Complete 20 Air Squats in 1 Minute (Averaging 3 Seconds Per Repetition)
ROUND 3
Run to the top of the steps at 95% intensity. Make your way back down at a steady pace to starting position.
Dead Stop Burpees: Complete 10 Dead Stop Burpees in 1 Minute (Averaging 6 Seconds Per Repetition)
ROUND 4
Run to the top of the steps at 95% intensity. Make your way back down at a steady pace to starting position.
Static Lunges (L): Complete 15 Static Lunges On Your Left Leg in 45 Seconds (Averaging 3 Seconds Per Repetition)
Static Lunges (R): Complete 15 Static Lunges On Your Right Leg in 45 Seconds (Averaging 3 Seconds Per Repetition)
Rest For Approximately 45 Seconds - 1 Minute Each Round
STEP UPS
Step Ups (L): Complete 20 Step Ups On Your Left Leg.
Step Ups (R): Complete 20 Step Ups On Your Right Leg.
Take a 2 Minute Rest
Repeat x 2
INTERMEDIATE
STAIR CLIMB (6 ROUNDS)
Stick to the same flight of stairs that has 30-40 steps for phase 3.
ROUND 1
Run to the top of the steps at 80% intensity. Make your way back down at a steady pace to starting position.
Jumping Jacks: Complete 60 Jumping Jacks in 90 Seconds (Averaging 1.5 Seconds Per Repetition)
ROUND 2
Run to the top of the steps at 85% intensity. Make your way back down at a steady pace to starting position.
Air Squats: Complete 30 Air Squats in 90 Seconds (Averaging 3 Seconds Per Repetition)
ROUND 3
Run to the top of the steps at 95% intensity. Make your way back down at a steady pace to starting position.
Burpees: Complete 20 Burpees in 90 Seconds (Averaging 4.5 Seconds Per Repetition)
ROUND 4
Run to the top of the steps at 100% intensity. Make your way back down at a steady pace to starting position.
Push Ups: Complete 30 Push Ups in 90 Seconds (Averaging 3 Seconds Per Repetition)
ROUND 5
Run to the top of the steps at 100% intensity. Make your way back down at a steady pace to starting position.
Static Lunges (L): Complete 20 Static Lunges On Your Left Leg in 45 Seconds (Averaging 2.25 Seconds Per Repetition)
Static Lunges (R): Complete 20 Static Lunges On Your Right Leg in 45 Seconds (Averaging 2.25 Seconds Per Repetition)
ROUND 6
Run to the top of the steps at 100% intensity. Make your way back down at a steady pace to starting position.
Plank: Finish the Workout By Holding The Plank As Long As Possible
Rest For Approximately 30-45 Seconds Each Round
STEP UPS
Step Ups (L): Complete 35 Step Ups On Your Left Leg.
Step Ups (R): Complete 35 Step Ups On Your Right Leg.
Take a 2 Minute Rest
Repeat x 3
SPRINT INTERVALS (PHASE 3)
30 DAY CARDIO CHALLENGE
WEEK 3 DAY 2
SPRINT INTERVALS
Phase 3
For the third phase for beginners, we are going to begin each sprint interval at 75% maximal intensity off the mark. There will be a 2nd set of mountain climbers and jump squats directly after a short rest from the 1st set before moving on to the next round. You will transition immediately into a left side plank then a right side plank after completing the original version of the exercise. The finisher will be “Bulgarian Spilt Squats”. Find a straight horizontal bar in the park or playground to complete this workout (as seen in the picture above). For intermediates, the same changes will apply with a slight increase in the repetitions to the exercises added. There will be a 2 minute rest time for each round for both programs.
BEGINNER
SPRINTS (4 ROUNDS)
ROUND 1
Keep the same pace and run the entire interval at 75% intensity for 100 metres.
Mountain Climbers: Complete 60 Seconds of a Mountain Climbers. Rest for 30 Seconds. Complete 30 more Seconds of the exercise.
ROUND 2
Sprint the first half of the interval at 75% intensity for 50 metres. Sprint at 85% intensity for the final 50 metres.
Walking Lunges: Complete 30 Reps of Walking Lunges.
ROUND 3
Sprint the first half of the interval at 75% intensity for 50 metres. Sprint at 90% intensity for the final 50 metres.
Jump Squats: Complete 20 Reps of Jump Squats. Rest for 45 Seconds. Complete 10 more reps of this exercise.
ROUND 4
Sprint the first half of the interval at 75% intensity for 50 metres. Sprint at 90% intensity for the final 50 metres.
Plank: Hold The Plank for as long as possible. Transition into a left side and right side plank, holding both exercises for as long as you can.
Rest For Approximately 2 minutes Seconds Each Round
SPLIT SQUATS
Split Squats (L): Complete 15 Split Squats On Your Left Leg.
Split Squats (R): Complete 15 Split Squats On Your Right Leg.
Take a 2 Minute Rest
Repeat x 1
INTERMEDIATE
SPRINTS (6 ROUNDS)
ROUND 1
Sprint the first half of the interval at 75% intensity for 50 metres. Sprint at 80% intensity for the final 50 metres.
Mountain Climbers: Complete 90 Seconds of a Mountain Climbers. Rest for 30 Seconds. Complete 30 more Seconds of the exercise.
ROUND 2
Sprint the first half of the interval at 75% intensity for 50 metres. Sprint at 85% intensity for the final 50 metres.
Walking Lunges: Complete 40 Reps of Walking Lunges.
ROUND 3
Sprint the first half of the interval at 75% intensity for 50 metres. Sprint at 90% intensity for the final 50 metres.
Jump Squats: Complete 30 Reps of Jump Squats. Rest for 1 Minute. Complete 15 more reps of this exercise.
ROUND 4
Sprint the first half of the interval at 60% intensity for 50 metres. Sprint at 90% intensity for the final 50 metres.
Plank: Hold The Plank for as long as possible. Transition into a left side and right side plank, holding both exercises for as long as you can.
ROUND 5
Sprint the first half of the interval at 75% intensity for 50 metres. Sprint at 90% intensity for the final 50 metres.
Mountain Climbers: Complete 90 Seconds of a Mountain Climbers.
ROUND 6
Sprint the first half of the interval at 75% intensity for 50 metres. Sprint at 90% intensity for the final 50 metres.
Walking Lunges: Complete 25 Reps of Walking Lunges.
Followed By
Jump Squats: Complete 40 Reps of Jumping Squats.
Rest For Approximately 2 minutes Each Round
SPLIT SQUATS
Split Squats (L): Complete 20 Split Squats On Your Left Leg.
Split Squats (R): Complete 20 Split Squats On Your Right Leg.
Take a 2 Minute Rest
Repeat x 1
HILL RUN INTERVALS (PHASE 3)
30 DAY CARDIO CHALLENGE
WEEK 3 DAY 3
HILL RUN INTERVALS
Phase 3
For the third phase of the hill run intervals, we are going to increase the intensity in our hill sprints. For the first 2 rounds, the sprints will be performed at 75% intensity as you accelerate from the mark. For the proceeding rounds, you will explode from the mark at full pace. There will be no changes to the exercises between each round, but there is an additional tricep workout added to end of the program. This mini workout will be performed in three sets.
BEGINNER
HILL RUNS (4 ROUNDS)
ROUND 1
Sprint the hill interval at 75% intensity (50m).
Push Ups: Complete 15-20 Reps of “Close Grip” Push Ups.
Followed By 30 Seconds Of Jumping Jacks
ROUND 2
Sprint the hill interval at 75% intensity (50m).
Push Ups: Complete 15-20 Reps of “Wide Grip” Push Ups.
Followed By 30 Seconds Of Skaters
ROUND 3
Sprint the hill interval at 100% intensity (50m).
Plank Lunge: Complete 20 Reps Of Alternating Plank Lunge.
Followed By 30 Seconds Of Running High Knees On The Spot
ROUND 4
Sprint the hill interval at 100% intensity (50m).
Plank Push Ups: Complete 20 Reps Of Alternating Plank Push Ups.
Followed By 30 Seconds Of Scissor Jumps
Rest For Approximately 2 minutes Seconds Each Round
TRICEP WORKOUT
Tricep Dips: Complete 15 Tricep Dips On The Bench.
Rest For 1 Minute
Plank Push Ups: Complete 20 Alternating Plank Push Ups on The Floor.
Take a 1 Minute Rest Before Next Round
Repeat x 2
INTERMEDIATE
HILL RUNS (6 ROUNDS)
ROUND 1
Sprint the hill interval at 75% intensity (75m).
Push Ups: Complete 25 Reps of “Close Grip” Push Ups.
Followed By 1 Minute Of Jumping Jacks
ROUND 2
Sprint the hill interval at 75% intensity (75m).
Push Ups: Complete 25 Reps of “Wide Grip” Push Ups.
Followed By 1 Minute Of Skaters
ROUND 3
Sprint the hill interval at 100% intensity (75m).
Plank Lunge: Complete 30 Reps Of Alternating Plank Lunge.
Followed By 1 Minute Of Running High Knees On The Spot
ROUND 4
Sprint the hill interval at 100% intensity (75m).
Plank Push Ups: Complete 30 Reps Of Alternating Plank Push Ups.
Followed By 1 Minute Of Scissor Jumps
ROUND 5
Sprint the hill interval at 100% intensity (75m).
Plank: Hold The Plank For As Long As Possible.
Followed By 1 Minute Of Alternating Plank Lunges
ROUND 6
Sprint the hill interval at 100% intensity (75m).
Side Plank (L): Hold The Side Plank On The Left For As Long As Possible.
Side Plank (R): Hold The Side Plank On The Right For As Long As Possible.
Followed By 1 Minute Wall Sit
Rest For Approximately 2 minutes Each Round
TRICEP WORKOUT
Tricep Dips: Complete 25 Tricep Dips On The Bench.
Rest For 45 Secs
Plank Push Ups: Complete 30 Alternating Plank Push Ups on The Floor.
Take a 1 Minute Rest Before Next Round
Repeat x 2
STAIR CLIMBS (PHASE 4)
30 DAY CARDIO CHALLENGE
WEEK 4 DAY 1
STAIR CLIMBS
Phase 4
For the last phase of stair climbs, we are going to add 1 more additional round to the cardio circuit. The additional round will consist of running two flights of the stairs at full intensity without stopping before tackling a clap push-up workout. As pictured above, beginners will use a bench to assist them with the challenge. For intermediates it will be harder as their feet will be need to be positioned on the bench and hands on the floor. A straight bar can also be used instead of a bench. Perform a usual push up but clap on the concentric phase of the exercise (on the way back up).
BEGINNER
STAIR CLIMB (5 ROUNDS)
Stick to the same flight of stairs that has 15-20 steps for phase 3.
ROUND 1
Run to the top of the steps at 70% intensity. Make your way back down at a steady pace to starting position.
Jumping Jacks: Complete 30 Jumping Jacks in 1 Minute (Averaging 2 Seconds Per Repetition)
ROUND 2
Run to the top of the steps at 80% intensity. Make your way back down at a steady pace to starting position.
Air Squats: Complete 20 Air Squats in 1 Minute (Averaging 3 Seconds Per Repetition)
ROUND 3
Run to the top of the steps at 95% intensity. Make your way back down at a steady pace to starting position.
Dead Stop Burpees: Complete 10 Dead Stop Burpees in 1 Minute (Averaging 6 Seconds Per Repetition)
ROUND 4
Run to the top of the steps at 95% intensity. Make your way back down at a steady pace to starting position.
Static Lunges (L): Complete 15 Static Lunges On Your Left Leg in 45 Seconds (Averaging 3 Seconds Per Repetition)
Static Lunges (R): Complete 15 Static Lunges On Your Right Leg in 45 Seconds (Averaging 3 Seconds Per Repetition)
ROUND 5
Run to the top of the steps at 100% intensity. Make your way back down at a steady pace to starting position. Without stopping, run back to the top again at full intensity.
Rest For Approximately 45 Seconds - 1 Minute Each Round
CLAP PUSH-UPS
Clap Push Ups: Complete 20 Clap Push Ups in an elevated position using a bench (as seen in picture above).
Take a 2 minute Rest
Repeat x 1
INTERMEDIATE
STAIR CLIMB (7 ROUNDS)
Stick to the same flight of stairs that has 30-40 steps for phase 3.
ROUND 1
Run to the top of the steps at 80% intensity. Make your way back down at a steady pace to starting position.
Jumping Jacks: Complete 60 Jumping Jacks in 90 Seconds (Averaging 1.5 Seconds Per Repetition)
ROUND 2
Run to the top of the steps at 85% intensity. Make your way back down at a steady pace to starting position.
Air Squats: Complete 30 Air Squats in 90 Seconds (Averaging 3 Seconds Per Repetition)
ROUND 3
Run to the top of the steps at 95% intensity. Make your way back down at a steady pace to starting position.
Burpees: Complete 20 Burpees in 90 Seconds (Averaging 4.5 Seconds Per Repetition)
ROUND 4
Run to the top of the steps at 100% intensity. Make your way back down at a steady pace to starting position.
Push Ups: Complete 30 Push Ups in 90 Seconds (Averaging 3 Seconds Per Repetition)
ROUND 5
Run to the top of the steps at 100% intensity. Make your way back down at a steady pace to starting position.
Static Lunges (L): Complete 20 Static Lunges On Your Left Leg in 45 Seconds (Averaging 2.25 Seconds Per Repetition)
Static Lunges (R): Complete 20 Static Lunges On Your Right Leg in 45 Seconds (Averaging 2.25 Seconds Per Repetition)
ROUND 6
Run to the top of the steps at 100% intensity. Make your way back down at a steady pace to starting position.
Plank: Finish the Workout By Holding The Plank As Long As Possible
ROUND 7
Run to the top of the steps at 100% intensity. Make your way back down at a steady pace to starting position. Without stopping, run back to the top again at full intensity.
Rest For Approximately 30-45 Seconds Each Round
CLAP PUSH-UPS
Clap Push Ups: Complete 20 Clap Push Ups in a declined position with your feet on top of a bar or bench (as seen in picture above).
Take a 2 minute Rest
Repeat x 1
SPRINT INTERVALS (PHASE 4)
30 DAY CARDIO CHALLENGE
WEEK 4 DAY 2
SPRINT INTERVALS
Phase 4
For the last phase of the sprints, both beginners and intermediates will be sprinting at full intensity for the first 100 metres of each round. However, the interval doesn’t end there. Turning around, you will run at a specified intensity that will bring you back to your starting position to complete a 200 metre interval in total. There will be a “step challenge” once again at the end of this workout. There is one slight modification to increase intensity and promote hip and leg strength. The step ups will be perform in a side position (as seen above) opposed to facing forward. This is to allow one foot to pause in the air, while more stabilising muscles are tested in the opposite leg to build strength and balance.
BEGINNER
SPRINTS (4 ROUNDS)
ROUND 1
Sprint at maximum intensity for 100 metres. Turning around immediately, complete the interval again at 50% intensity.
Mountain Climbers: Complete 60 Seconds of a Mountain Climbers. Rest for 30 Seconds. Complete 30 more Seconds of the exercise.
ROUND 2
Sprint at maximum intensity for 100 metres. Turning around immediately, complete the interval again at 60% intensity.
Walking Lunges: Complete 30 Reps of Walking Lunges.
ROUND 3
Sprint at maximum intensity for 100 metres. Turning around immediately, complete the interval again at 70% intensity.
Jump Squats: Complete 20 Reps of Jump Squats. Rest for 45 Seconds. Complete 10 more reps of this exercise.
ROUND 4
Sprint at maximum intensity for 100 metres. Turning around immediately, complete the interval again at 100% intensity.
Plank: Hold The Plank for as long as possible. Transition into a left side and right side plank, holding both exercises for as long as you can.
Rest For Approximately 2 minutes Seconds Each Round
ONE LEGGED STEP-UPS
One Leg Step Ups (L): Complete 20 Step Ups On Your Left Leg.
Take a 45 Second Break
One Leg Step Ups (R): Complete 20 Step Ups On Your Right Leg.
Take a 2 Minute Rest
Repeat x 2
INTERMEDIATE
SPRINTS (6 ROUNDS)
ROUND 1
Sprint at maximum intensity for 100 metres. Turning around immediately, complete the interval again at 50% intensity.
Mountain Climbers: Complete 90 Seconds of a Mountain Climbers. Rest for 30 Seconds. Complete 30 more Seconds of the exercise.
ROUND 2
Sprint at maximum intensity for 100 metres. Turning around immediately, complete the interval again at 70% intensity.
Walking Lunges: Complete 40 Reps of Walking Lunges.
ROUND 3
Sprint at maximum intensity for 100 metres. Turning around immediately, complete the interval again at 80% intensity.
Jump Squats: Complete 30 Reps of Jump Squats. Rest for 1 Minute. Complete 15 more reps of this exercise.
ROUND 4
Sprint at maximum intensity for 100 metres. Turning around immediately, complete the interval again at 100% intensity.
Plank: Hold The Plank for as long as possible. Transition into a left side and right side plank, holding both exercises for as long as you can.
ROUND 5
Sprint at maximum intensity for 100 metres. Turning around immediately, complete the interval again at 50% intensity.
Mountain Climbers: Complete 90 Seconds of a Mountain Climbers.
ROUND 6
Sprint at maximum intensity for 100 metres. Turning around immediately, complete the interval again at 50% intensity.
Walking Lunges: Complete 25 Reps of Walking Lunges.
Followed By
Jump Squats: Complete 40 Reps of Jumping Squats.
Rest For Approximately 2 minutes Each Round
ONE LEGGED STEP-UPS
One Leg Step Ups (L): Complete 30 Step Ups On Your Left Leg.
Take a 1 Minute Break
One Leg Step Ups (R): Complete 30 Step Ups On Your Right Leg.
Take a 2 Minute Rest
Repeat x 2
HILL RUN INTERVALS (PHASE 4)
30 DAY CARDIO CHALLENGE
WEEK 4 DAY 3
HILL RUN INTERVALS
Phase 4
In the last phase of hill run intervals, run every hill at 100% intensity.
The only additional exercise to this program are pull ups after the final round. If you are a beginner and performing pull ups for the first time, you can use resistance bands to help you on the concentric phase of the pull up. If close by, another alternative is standing on a box, bench or different object to help you spring on the starting phase and landing on the way down. If using a band for “assisted pull ups”, tie one side to the high bar, loop it around and let it hang close to the floor. It should be high enough to lift your knee and slip your foot into the loop when starting the exercise.
Upon completing three sets of pull ups, you have finished the 30 Day Cardio Challenge. I hope this 4 week program has provided you with all the tools needed to design and implement your own full body outdoor circuits.
BEGINNER
HILL RUNS (4 ROUNDS)
ROUND 1
Sprint the hill interval at 100% intensity (50m).
Push Ups: Complete 15-20 Reps of “Close Grip” Push Ups.
Followed By 30 Seconds Of Jumping Jacks
ROUND 2
Sprint the hill interval at 100% intensity (50m).
Push Ups: Complete 15-20 Reps of “Wide Grip” Push Ups.
Followed By 30 Seconds Of Skaters
ROUND 3
Sprint the hill interval at 100% intensity (50m).
Plank Lunge: Complete 20 Reps Of Alternating Plank Lunge.
Followed By 30 Seconds Of Running High Knees On The Spot
ROUND 4
Sprint the hill interval at 100% intensity (50m).
Plank Push Ups: Complete 20 Reps Of Alternating Plank Push Ups.
Followed By 30 Seconds Of Scissor Jumps
Rest For Approximately 2 minutes Seconds Each Round
PULL UPS
Pull Ups: Complete 5-8 Pull Ups.
Rest For 1 Minute
Pull Ups: Complete 5-8 Pull Ups.
Rest For 1 Minute
Pull Ups: Complete 5-8 Pull Ups.
30 Day Cardio Challenge Completed
INTERMEDIATE
HILL RUNS (6 ROUNDS)
ROUND 1
Sprint the hill interval at 100% intensity (75m).
Push Ups: Complete 25 Reps of “Close Grip” Push Ups.
Followed By 1 Minute Of Jumping Jacks
ROUND 2
Sprint the hill interval at 100% intensity (75m).
Push Ups: Complete 25 Reps of “Wide Grip” Push Ups.
Followed By 1 Minute Of Skaters
ROUND 3
Sprint the hill interval at 100% intensity (75m).
Plank Lunge: Complete 30 Reps Of Alternating Plank Lunge.
Followed By 1 Minute Of Running High Knees On The Spot
ROUND 4
Sprint the hill interval at 100% intensity (75m).
Plank Push Ups: Complete 30 Reps Of Alternating Plank Push Ups.
Followed By 1 Minute Of Scissor Jumps
ROUND 5
Sprint the hill interval at 100% intensity (75m).
Plank: Hold The Plank For As Long As Possible.
Followed By 1 Minute Of Alternating Plank Lunges
ROUND 6
Sprint the hill interval at 100% intensity (75m).
Side Plank (L): Hold The Side Plank On The Left For As Long As Possible.
Side Plank (R): Hold The Side Plank On The Right For As Long As Possible.
Followed By 1 Minute Wall Sit
Rest For Approximately 2 minutes Each Round
PULL UPS
Pull Ups: Complete 10-15 Pull Ups.
Rest For 1 Minute
Pull Ups: Complete 10-15 Pull Ups.
Rest For 1 Minute
Pull Ups: Complete 10-15 Pull Ups.
30 Day Cardio Challenge Completed
8 KEY LIFESTYLE & RECOVERY STRATEGIES TO BE IMPLEMENTED DURING PROGRAM
Keep it Clean- Eat whole, unprocessed foods 85% of the time. Whole foods come as close as possible to their natural state: without added sugars, fats, sauces. Buy raw foods and cook them yourself. If a busy schedule is preventing you from prepping your meals, try a local meal prep company for convenience.
Hit Protein Target Daily- Necessary to build & maintain muscle so you don't lose weight but maintain fat. Eat a whole protein source with each meal (Aim for 20 grams of protein per meal). Aim for 2 grams of protein per kilo of bodyweight (if you weigh 75kg aim for 150g of protein) per day.
Eat 4-5 portions of Veggies & Fruits per day- Fill your stomach, but usually low in calorie. Also high in fibre, water, vitamins & minerals. Eat veggies & fruits with each meal.
Drink 2-3 litres of water per day- Thirst can make you think you're hungry. Avoid soda, alcohol and fruit juice. Drink 1 pint of water with each meal and sip water during your workout. Aim to drink 3-4 litres of water each day. Black coffee, Green tea and water with squeezed lemon are OK too.
Eat Every 3 hours- 5 meals per day instead of 3 large ones. Breakfast, lunch, dinner, 2 snacks. Try eat at fixed times and don't wait until you're hungry or feel like eating. Build consistency. Starving to lose body fat is not the answer. You must fuel your human engine with quality food sources and combinations at the right time. Frequent meals prevent hunger by keeping your blood sugar stable.
Weekly Food Plan-. Sit down for 20 minutes before you go shopping. Write out 3 main meals and 3 snacks for each day that week so you know exactly what’s required when you enter the supermarket. Keep a food diary or download a suitable meal tracking app. This will help rectify any mistakes in your eating habits.
Intermittent Fasting- Currently one of the most popular health and fitness trends people are using worldwide to lose weight, improve their health and simplify their lifestyles. Can simply be described as an eating pattern, cycling between periods of fasting and eating. For beginners starts with a 12 on/ 12 off cycle. This means they’ll have a 12 hour window to eat their food for the day followed by a 12 hour fast, a period where only water or black coffee can be consumed.
7-8 Hours Sleep Every Night- Sleeping for 7-8 hours per night is crucial, especially if you are looking to change body composition, increase muscle mass and/or if you want to be ready for your training session the next day. Sleep enhances muscle recovery through protein synthesis and human growth hormone release. If you want to lean out, stop playing with your phone and get some sleep!
Feel free to contact us here if you have any questions on how to perform any exercises within our 30 Day Fitness Challenge. Alternatively, you can reach out to our team if you wish to start working with a Personal Trainer in Dublin.