Plyometric Cardio Game

Posted on by Posted in Cardio Training 4 Comments

Here is a genuine attempt to make your cardio slightly more fun and engaging.  Get yourself a deck of cards, keeping Jokers in the deck.  Face cards are worth 10, Jokers 20, everything else should be self explanatory. 

Take 3 cards at a time, and add them up.  For instance King + 8 + Ace = 28.  Do 2 sets of 28 reps of the first exercise listed below.  Add the cards back to the deck, reshuffle, and pull three more.  Do this for all 9 exercises.  Give yourself a 45 second break between sets and a 1 minute break between exercises. 

  • 2 sets of jump squats
  • 2 sets of jumping jacks
  • 2 sets of burpees
  • 2 sets of jump rope (total card number should be seconds you jump rope)
  • 2 sets of mountain climbers
  • 2 sets of side to side foot switches
  • 2 sets of box jumps
  • 2 sets of 20 foot sprints (begin from a runner’s starting position and sprint all out for 15 feet, stop, turn around, and repeat)
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Matt

Co-Founder at Share It Fitness
Matt has been involved in the fitness industry for over 10 years and has worked with, and helped countless individuals improve their lives. After college, Matt started his fitness career working in the trenches as a personal trainer for a big corporate gym. It was here he saw how impersonal Big Fitness really was. Clients weren't people, they were just sales waiting to be made. After branching out and starting his own personal training business in San Diego, Matt soon developed the idea of Share It Fitness and started our (now highly successful) blog. A fitness junkie himself, Matt knows the importance of incorporating exercise into your life. When he isn't working at Share It Fitness, you can find Matt running, biking, taking yoga, or pumping iron around San Diego.

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  5. Make cardio enjoyable
  • http://www.facebook.com/chrissann.thompson Chrissann Thompson

    hi i need to lose 9% bodyfat by the end of June will this workout help me?

  • chrissy

    i need to lose 9% body fat by the end of June will this workout help me?

    • http://www.shareitfitness.com/ Matt @ Share It Fitness

      This workout can definitely help with your goals. Whether or not you can drop 9% of body fat weight however is really dependent on a lot of things. Your current weight is going to have a lot to do with it. If you’ve got a lot to lose, dropping 9% may not be too difficult once you change your habits.

      If you’re already in decent shape, cutting 9% of your body fat in 6ish weeks could be a bit difficult. Really, you should make a goal to change your physique, not drop X number of pounds.

      In addition to the exercise routine, you’ve also got to make sure your diet is in order – a poor diet can completely ruin even your best efforts in the gym, so make sure you’re setting yourself up to succeed by eating a clean and nutritious diet.

      Hope that helps – any other questions, please ask.

      Matt

      • chrissy

        thanks Matt for your response. the reason i want to lose 9% body fat by the end of June is that I’m going into the military this summer and in order for me to go i have to lose this 9% body fat.