Cardio and Weight routine combination??

[sLiPkNoT Fan]

I am looking for a routine which combines both cardio and weights. A routine that goes from one exercise to another with very little to no breaks in between. Anyone have any ideas??

[Richoss]

I am looking for a routine which combines both cardio and weights. A routine that goes from one exercise to another with very little to no breaks in between. Anyone have any ideas??

Circuit Training is what that method is called. These are very good conditioning methods and I highly recommend everyone to do so in their conditioning phases of their sport training.

Below are a couple circuits which uses body-weight exercises and some that uses resistance.

Circuit #1
Push-ups - 15 reps
Mountain Climber - 2 mins
Body-weight Squat - 15 reps
Knee-lift Running on Spot - 2 mins
Crunch - 10 reps
Jumping Jacks - 2 mins
Burpees - 10 reps
Mountain Climber - 2 mins

This is designed to be done outside, with no equipment anyway. So say a football field, backyard or such. This however lacks upper-body movement as there is not too many upper-body body-weight exercises that can be done outside on its own.

Circuit #2
Body-weight Squat - 15 reps
Exercise Bike - 2 mins
Push-ups - 15 reps
Skipping - 2 mins
Burpees - 10 reps
Exercise Bike - 2 mins
Pull-ups - 10 reps
Skipping Rope

This is a good conditioning circuit. Has a good balance of upper vs lower. And can be performed inside with the correct equipment.

Circuit #3
Med Ball Chest Pass - 10 reps
Skipping Rope - 1 min
Med Ball Squat - 10 reps
Running on Spot - 1 min
Partner Row - 10 reps (rest while partner uses you)
Jumping Jacks - 1 min
Med Ball Lunge + Overhead Pass - 10 reps
Skipping Rope - 1min

This is best used with a partner with similar goals/training ideas.. Once you understand and master the moves, this can be an effective circuit.

Circuit #4
Swiss Ball Push-up - 12 reps
Treadmill - 1 min
Swiss Ball Crunch - 12 reps
Exercise Bike - 1 min
Swiss Ball Overhead Extension - 8 reps
Treadmill - 1 min
Swiss Ball in-between-legs Squat - 8 reps
Exercise Bike - 1 min

A short and useful circuit. As though it lacks variety, it is good for once or twice for a relaxing day. Not for serious athletes.

Circuit #5
Push-ups - 20 reps
Shadow Boxing - 1 min
Jump Squats - 12 reps
Speed Ball - 1 min
Burpees - 15 reps
Heavy Bag Punching - 2 mins
Crunch - 20 reps
Skipping Rope - 1 min
Heavy Bag Punching - 1 min
Skipping Rope - 1 min
Pull-ups - 15 reps
Crunch - 25 reps
Shadow Boxing - 1 min

This circuit would be useful for a boxer looking to condition himself/herself up.

Circuit #6
Benchpress - 10 reps
Treadmill - 1 min
Barbell Row - 10 reps
Exercise Bike - 1 min
Standing Shoulder Press - 10 reps
Jumping Jacks - 1 mins
Squat - 12 reps
Treadmill - 1 min
Dumbbell Lunge - 10 reps

No comment on this one.

Circuit #7
Push-up - 12 reps
Bench Jumps - 15 reps
Skipping Rope - 1 min
Pull-up - 12 reps
Mountain Climber - 30 secs
Skipping Rope - 1 min
Close-grip Push-up - 12 reps
Lunge Jump - 12 reps
Skipping Rope - 1 min
Crunch - 15 reps

Once again, no comments.

There are a couple useful circuits sLiPkNoT Fan. Choose the one that best suits your needs and equipment. If you want, just tell me a little bit about yourself, such as age, weight, fitness level, goals, equipment and I would be able to devise a circuit best suited to it.

Hope it helps

--Richoss

[JCVP]

Look up Waterbury's 10x3 For Fat Loss Program. You do 4 exercises, 10 sets each, but rest between sets is only 45 seconds. The routine is done in about an hour if you time your rest periods correctly. He even tells you what cardio to do on the off days, and the cardio is not very long (10 minutes jump rope, 10 minutes sprinting).