Cardio Without Running? Part 3
My Search for Conditioning That Doesn’t Suck- part 3
Cardio sucks. At least, that’s what I used to think. But as I get older, I realize I need a way to keep my heart healthy—without spending hours on a treadmill. That’s why I went on a mission to find conditioning workouts that actually don’t suck. In the first article, you can read all about what conditioning really is. In the second article, you can read about the basics of heart rate zones, an important tool for effective (and efficient) training. And in this article, I will give you some suggestions on what you can do for conditioning, without having to run (well, almost!).
Below you will find ideas for workouts. I have included workout schedules with equipment, and also without. So there’s really no excuse not to do it, right? You will find workouts for anaerobic and aerobic conditioning. It would be a good idea to make sure you fit both kinds in your schedule.
What’s also a good idea? Consulting your physician before starting a whole new workout routine, or if you haven’t worked out for a while.
Let’s get started!
Aerobic- Equiped
If you have access to a gym, you’ve got a ton of conditioning options—bikes, rowers, stair climbers. But let’s be real, they’re not the most exciting. So, let’s explore ways to use gym equipment creatively for conditioning.
To work on your aerobic conditioning, you need to do activities in zone 2 & 3 of your max heart rate. Lots of things qualify for this. You can get creative and come up with other ways to use the equipment available. Let me give you an example, using kettlebells:
Grab a moderate weight kettlebell. Perform the following exercises, one after the other, with minimal rest between exercises:
Kettlebell Deadlifts: 8 reps
Single Arm Kettlebell Swings: 8 reps each arm
Kettlebell Goblet Squats: 8 reps
Kettlebell Shoulder Press: 8 reps
Rest for 30-60 seconds and repeat for about 30 minutes (or start with fewer rounds if you are just getting into this sort of training and work your way up to adding extra rounds over time)
Another way is to use a circuit, like this one:
Battle Rope Alternating Waves
Kettlebell Suitcase Carry
Dumbbell Thrusters
Box Step-Ups (Weighted or Bodyweight)
Sled Push (Light Weight)
Jump Rope (Slow, Controlled)
Rowing with Kettlebell (Bent-Over Rows)
Rest for 30-60 seconds between rounds, do rounds for 30 minutes or so.
You are using a lot of equipment for this workout, so it might be an idea to do it at times when there’s not a lot of people around to avoid being called an equipment hoarder!
Aerobic: Non-equiped
This all sounds nice. But what if you don't have access to a gym? Or really dislike (or even hate) going to the gym? Well, you could do other things, without (a lot of) equipment. It can be as simple as just going for a walk in nature. Increase the tempo, and this is a great workout.
One of my favorite things to do is a thing called Rucking. Sounds fancy, but it's just taking a hike with a weighted backpack. It's pretty easy to do. I use a backpack I already have (a backpack with good shoulder straps, and a waistband is ideal for this). For the weight, I use a drybag (used in watersports, costs a few euros), and fill it with sand. Then I walk for 1 or 2 hours, each session increasing the weight. I use my Garmin Instinct 2 to monitor if I’m in the right heart rate zone. I can do it in my neighborhood (although this can get pretty boring) or go into the woods or the beach.
You can also incorporate conditioning into your everyday activities. Maybe you can cycle instead of using your car. Or walk instead of cycling. You could choose to not go to the nearest store, but one farther away, and walk there.
You can also use bodyweight exercises. When you combine several of these, you can easily build a conditioning workout. For instance:
Pushups
Bodyweight Squats
Reverse Lunges
Planks
Etc.
Remember to not go too crazy. Your heart rate should be in Zone 2 or 3, which means between 50-75% of your max heart rate! If you are just starting out, shorten the total workout time, and don’t forget to warm-up!
Anaerobic- equipped
This is where the fun starts. Or is that just me? I really like the intensity of these types of workouts. You really get the feeling that you actually did something when you are finished. And they don’t take a lot of time.
I’m really into HIIT-type training. HIIT stands for High Intensity Interval Training. You pick a couple of different activities, and you go all-in on those. You do your best to jack up that heart rate in short bursts of activity, followed by a (very) brief recovery break. You repeat that for 5 or 6 rounds.
For instance, it might look like this:
Kettlebell Swings for 30 seconds
15 second rest
Kettlebell Goblet Squats for 30 seconds
15 second rest
Kettlebell Snatch Right Hand for 30 seconds
15 second rest
Kettlebell Snatch Left Hand for 30 seconds
15 second rest
Kettlebell Alternate Lunges for 30 seconds
15 second rest
When the round is done, you rest for one minute, and then you do another round. Try that for 5 or 6 rounds, and you’ll be gasping for air.
You can use all kinds of equipment. Barbells, dumbbells, sandbags, prowlersleds, battleropes, you name it. You can also combine several different ones. Just select about 4 or 5 moves, and combine them into a circuit like in the example above.
Anaerobic- non-equiped
Kettlebells are easy to get a hold of and you can even make your own sandbags to train, but you might prefer a simpler approach. A combination of bodyweight exercises might be what you are looking for. Focus on explosive exercises, for instance:
Burpees. These are just awful. But very effective. You could do an entire HIIT workout with just burpees. Use the standard burpee, or variations.
Sprints. Yes, I know, it’s running. But only for a short while (make sure your knees are up for it).
Jump squats. See if you can reach that ceiling.
Box/bench jumps (can be done in a park, for instance)
Superman pushups: push up hard and clap your hands.
Mountain climber sprints
The structure is the same as for the equipped-version. Select 4 or 5 moves, and work through them for 5 or 6 rounds.
With this article, you have the basics to work on improving your conditioning. Most experts recommend at least 150 minutes of moderate-intensity aerobic exercise per week, plus some high-intensity bursts. So 2 sessions a week for aerobic activity and 1 for anaerobic would surely do the trick!
💡 About Fit Over 40
This article is part of my Fit Over 40 project, where I’m diving deep into what it takes to feel great after 40. Over the course of a year, I’ll be experimenting with physical, emotional, financial and social well-being—sharing my findings along the way. Want to follow the journey? Make sure to subscribe so you don’t miss an update!