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Move for Today: Ladder Workout!

Posted April 29, 2008 at 01:37 PM by Lindsay Hutton

Section: Her Fitness, Move of the Day, Training Programs, Her Motivation, tip for today

We all know cardio workouts can become boring and monotonous after a while. If you are looking for something new, try the following workout. It can be done on any piece of cardio equipment (bike, treadmill, elliptical, etc.). The effort level is based on a 1-10 scale. Use this scale to determine how you feel, with 1 being very easy (minimal effort) and 10 being your maximum effort. If you are working at a level 10, you should not be able to keep up the pace for more then a minute.

This workout is called “The Ladder.” To begin, warm up for five minutes. Once you are warmed up, complete the following intervals without stopping:

1 minute (effort level of 9)- 1 minute (effort level of 4)
2 minutes (effort level of 9)- 2 minutes (effort level of 4)
3 minutes (effort level of 8)- 3 minutes (effort level of 4)
4 minutes (effort level of 8)- 4 minutes (effort level of 4)
4 minutes (effort level of 8)- 4 minutes (effort level of 4)
3 minutes (effort level of 8)- 3 minutes (effort level of 4)
2 minutes (effort level 9)- 2 minutes (effort level 4)
1 minute (effort level 9)- 1 minute (effort level 4)

Cool down for at least 5 minutes, or until your heart rate has slowed.

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Tags: cardio workouts, cardiovascular workouts, heart rate, interval training, target heart rate, women's health, women's strength

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