ShapeFit.com

[chamcham]

Are they any good indoor cardio exercises? I'd like to know as many cardio exercises as possible so that I can switch up my routine.

I can't run outside because the neighborhood is unsafe.

I was wondering if there was anything I could do at home.
No one lives under me. So it's OK for me to jump around.

I don't want to do treadmills since I hear about repetitive stress injures due to lack of diversity in the running surface.


Thanks.

[Boss Man]

Try this. I gave it to someone else a while back. It's a copy / paste of the original.



2 minutes jogging.

5 minutes stretching.

45 seconds High Knees

45 seconds Squat Thrusts

45 seconds Jumping Jacks

45 seconds Scissors, (placing hands on a Step or Weight Bench)

45 seconds Star Jumps



1 minute rest.



60 seconds High Knees

60 seconds Squat Thrusts

60 seconds Jumping Jacks

60 seconds Scissors, (placing hands on a Step or Weight Bench)

60 seconds Star Jumps



1 minute rest



45 seconds High Knees

45 seconds Squat Thrusts

45 seconds Jumping Jacks

45 seconds Scissors, (placing hands on a Step or Weight Bench)

45 seconds Star Jumps

5 minutes stretching



The whole circuit takes approximately 26 minutes 45, so that should give you something challenging to do, that doesn't take a long time.

Just work at your own pace, don't go crazy, this is not way difficult, but it will be if you work the circuit like a crazy person.

If the circuit feels a bit difficult, trim the stations down, so 45 secs to 30 secs, 60 to 45, so you cut nearly 4 minutes off it in total.

Do this 2-3 times a week, with a day inbetween each workout, don't do this workout on concurrent days.

[timetochange]

oh nice! u basically helped me too boss man, tyvm.. and it would be a good idea if i squeeze in weight training in between days huh? kinda like wat swanso said.

[swanso5]

3 wts and 2 of these should do the trick like this:

m - wts
tu - above
w - wts
t - off
f - wts
sa - above
su - off

[SarahPT]

Running WITH GOOD FORM on the treadmill will greatly reduce the risk of injury. Poor form is where most injuries from running stem from, not the surface.

You could always invest in an elliptical, on which you could do intervals and steady state cardio.