FitSugar

Learn to Love the VersaClimber With This Short Workout

Susi May — Mon, 30 Apr 2012 09:15:34 PDT

No doubt you've seen the VersaClimber at your gym - that tall piece of equipment, lurking in the corner behind the more popular cardio machines. But the VersaClimber's unpopularity is also its saving grace: there is never anyone using it, so you hop on it without a wait. Since the machine is often empty, you can also use it to add short bursts of cardio to your circuit training sets, just like my Equinox trainer Lauren had me do recently. It was my first time on the VersaClimber, and I have to say I liked using the machine but it's a killer. I felt like I was climbing up an almost vertical wall.

The VersaClimber works both your arms and legs while making your heart rate soar. Decreasing the tension on the machine's gearing forces you to use your upper body more; when you increase the tension, the work is more in your legs (I felt it more in the hamstrings than my quads) but your arms will still be feeling it.

Keep on reading to get the short interval workout from Lauren.

Tighten Every Inch to Pinch: a Workout Video From Tone It Up

Fit Community — Thu, 30 Sep 2010 05:50:00 PDT

If you enjoyed the stability ball workout and bikini boot camp video from the Tone It Up group, here's a whole body toning workout video from Karena and Katrina.

Hey FitSugar community! It's Karena and Katrina from Tone It Up! This is one of our best workouts yet . . . only six minutes and it tightens and tones your whole body!

Tone up with this great total body workout! This high energy circuit can be done anywhere and will tone up your entire body with just a few simple moves.

To get the printable workout and more great tips from the Tone It Up girls, just check out the workout here.

Get Back Into the Swim of Things

FitSugar — Fri, 11 Jun 2010 07:30:52 PDT

It's Summer, and that means pool time. Besides being a fun recreational activity, swimming is a great way to burn calories and stay cool. And since getting back into the routine of swimming can feel a little daunting, I made a workout for you. I think it's a good idea to have your exercise plan in hand when you work out, so print this page and take it with you to the pool. If you're new to swimming, here's a beginner swim workout to get you started.

To check out the workout, continue reading.

Get It Up, Your Heart Rate, That Is: Fartlek

FitSugar — Tue, 18 Aug 2009 04:30:55 PDT

Playing with speed on your run is a fun and effective way to work out. When the Swedes do it they call it fartlek. How could a word that sounds so silly not be fun to put into practice? Fartlek means "speed play" and is a form of interval training, using sprints varying in length from eight seconds to two minutes. This type of training is great to do in urban areas using blocks and half blocks as physical markers for the end of your sprinting time.

Check out a fartlek workout I have been playing with lately when you

Activity	Duration	Details/Recovery Time
Warmup	3 minutes	Brisk walk
Warmup	5 minutes	Jog
Easy speed*	5x 1 minute	1 minute recover**
5x Sprints	1 block length	1 block length recover
4x Short sprints	20 seconds	1 minute recover
Cooldown	5 minutes	Jog
Cooldown	3 minutes	Brisk walk

*Easy speed is not a full sprint, but running at a fairly quick pace
**Recover means jog, so your heart rate can slow down

This workout is a rough guide, but you get the idea. Speed play is very flexible and you can work your urban environment into a plan by using blocks, fire hydrants, or street lights to keep track of distances for sprints. Run at an accelerated pace to a bench ahead and then do a full-out sprint to the corner, then recover by jogging past three street lights. It's kind of like playing Candy Land, but you get to make up all the rules.

Get It Up, Your Heart Rate, That Is: Treadmill Hills and Legs

FitSugar — Thu, 16 Jul 2009 08:00:35 PDT

If the Summer heat is forcing you to work out indoors, here is a treadmill workout that will certainly bust through your cardio-machine boredom.

Next time you're at the gym, try this hill climbing treadmill workout combined with a bit of strength training that will blast away calories and really work the muscles in your lower body. This workout will certainly help get your backside ready for the beach.

Check out the workout.

Get It Up, Your Heart Rate, That Is: Sprint Intervals at the Track

FitSugar — Thu, 11 Jun 2009 10:00:00 PDT

Interval training is key for torching calories and increasing your speed. Intervals are tough, but they work your body and prepare you well for the races ahead - it is racing season, after all.

Even if you don't like to race, intervals are a great way to add spark to your running routine and help you move past a weight-loss plateau. I wish I could say that I love this workout, but that would be a lie. Just ask my running buddy to tell you how I curse when doing this interval sprint. I can, however, easily admit that I love how I feel afterward, and I love that I burn over 450 calories while doing it.

To see the workout,

This interval training involves sprinting, so run as fast as you can. But this workout can be a little confusing, so before you start, mentally divide the track into four equal quarters since you will be running 100-yard sprints at different points around the track. This is not a beginner workout and you should have a strong running/aerobic fitness level before doing this workout.

Warmup
Four slow laps around the track
Dynamic warmup

20 high-knee marching steps
20 booty kicks
Skip 20 steps
Skip with kick 20 steps
20 heel walks
20 toe walks

Intervals
Jog 400 yards (one lap at most tracks)
Sprint 100 yards
Recover* 400 yards
Sprint 100 yards
Recover 300 yards
Sprint 100 yards
Recover 200 yards
Sprint 100 yards
Recover 100 yards
Sprint 100 yards
Recover 400 to 800 yards

Repeat workout one more time!

Cooldown
Jog two laps
Stretch

*You can walk or jog slowly during the recovery period

Try the workout and let me know what you think. Running intervals like this has definitely made my steady-paced, longer runs feel dreamy.

Source

Indoor Mini Triathlons at the Gym

FitSugar — Fri, 08 May 2009 05:50:00 PDT

If you really want to challenge yourself physically and mentally, signing up for an Ironman triathlon is the way to go. This mutli-sport competition involves three astounding events: a 2.4-mile swim (77 laps), a 112-mile bike ride, and a 26.2-mile run. Whether you're training for a triathlon or just want to switch up your cardio routine, Sugar user mamasitamalita had a brilliant idea.

Complete a mini triathlon inside at the gym. Spend 15 to 20 minutes in the pool, then move to the stationary bike for same amount of time, then hop on the treadmill for the last leg. Or you can change up the "events" and use the stair climber, the rowing machine, or the elliptical. She says, "It's an especially good way to get back in shape if you haven't worked out in awhile." Not only is it a good idea to do at least three types of cardio throughout the week, but it's even better to do three different types in one workout. Thanks for the idea!

Source

Cardio Workout: StepMill Intervals

FitSugar — Thu, 02 Apr 2009 06:00:00 PDT

At my gym, the StepMill is usually vacant. You know - the cardio machine that resembles a mini-escalator. It is large and intimidating; plus, it's hard to cheat when working out on a StepMill. Still, using this machine is a great way to get your legs ready for the short shorts of Summer. You can also try this interval pyramid routine as an alternative to running hills. Begin by selecting "manual" on the machine setup.

Take a gander at the workout when you

Click here for a printable version of the workout to take to the gym.

Source

Get It Up, Your Heart Rate That Is: Intervals For Treadmill

FitSugar — Tue, 02 Dec 2008 05:30:00 PST

There are a thousand and one ways to work out on a treadmill, but my favorite is intervals. Once you set your pace on the treadmill, you can't really cheat and slow down since the speed is constant. The set speed helps me push myself out of comfort zone, which is one of the elements of interval training. I like the following workout because the recovery time of a minute, at a slow speed, is just enough for my heart rate to go down and for me to rev myself for the next interval. We all know that interval training can help you lose belly fat.

To check out the treadmill workout, just

Time	Speed	Incline
0:00-5:00	3.5	1.0
5:00-10:00	4.0	2.0
10:00-12:00	6.5	1.0
12:00-13:00	3.5	1.0
13:00-15:00	6.6	1.0
15:00-16:00	3.5	1.0
16:00-18:00	6.7	1.0
18:00-19:00	3.5	1.0
19:00-21:00	6.8	1.0
21:00-22:00	3.5	1.0
22:00-24:00	6.9	1.0
24:00-25:00	3.5	1.0
25:00-27:00	7.0	1.0
27:00-28:00	3.5	1.0
28:00-30:00	7.1	1.0
30:00-40:00	3.5	2.0

Print this workout and take it to the gym. Test it out and let me know what you think. As with any workout, feel free to modify the speed as necessary. If it is too hard, make the speed a little slower. If you want to sprint, make the speed a little higher.

Source

Get It Up, Your Heart Rate That Is: Swimming Sprints

FitSugar — Thu, 09 Oct 2008 05:30:00 PDT

Many of us are starting to move our workouts indoors. Temperatures are cooling off and daylight is becoming increasingly limited; the days are going to get even shorter. One way to move your cardio inside is swimming and here is a fun workout to try. Sprinting intervals are not just for running; they're great for the pool too. I suggest adding some sprints into your swimming workouts to keep things fresh and challenging. Check out this simple workout and try it next time you head to the pool. Better yet, print it out and use it as your excuse to head to the pool. I have even added some kicking sprints to target your legs too.

To see the workout, just

Warm up:
100 yrds Freestyle - easy
50 yrds kick Freestyle
50 yrds kick Backstroke
50 yrds kick Breaststroke
100 yrds pull* Freestyle

The Main Event:
200 yrds Freestyle

Sprints
8 x 25 yrds alternating Freestyle, Backstroke, Breaststroke and Butterfly***
(rest :10)**

200 yards Freestyle

Kick Sprints
4 x 25 yrds Freestyle kickboard sprint
(rest :20)
4 x 25 yrds Breaststroke
(rest :20)

200 yards Freestyle
100 yards Breaststroke

Cool Down:
50 Backstroke
50 pull Freestyle
100 Freestyle - easy

* Pull: Hold a buoy with your legs and use only your arms to swim
** Rest the listed amount between reps/laps
***If you don't swim Butterfly, substitute Freestyle

This workout is 1650 yards, a mile. A swimmer's mile is 1500 meters, or roughly 1650 yards - 66 lengths in a 25 yard pool.

Fit's Tips: If you are new to swimming check out this beginner's program to get you from sitting on the side of the pool to swimming a mile.