Welcome to your Antara Intermediate Cardio Workout Guide
Skipping Rope: 4x week for 20 Minutes
Continuously skip for 150 counts then rest. If you can use a timer, skip for 90 seconds then rest for 15 seconds.
Land on your toes when skipping
Keep your hands as close as possible to your body
Exclusion: Not for OA, Chronic knee/lower back pain, Stage 3 overweight due to the strain on the knees
Dancing/Zumba: 3x per week for 25-30 Minutes
Whether in a class, through an app, or just on your own, getting your body moving will raise your heart rate and help improve your fitness
If you attend an in-person class or already have an at-home option (Online class, DVD, etc), please make sure to let us know how often and how long you are working out
For your convenience, Antara has provided the following links to dance/zumba routines for you to incorporate into your workout regimen:
Up and Down the Stairs: 5x per week for 30 minutes
Identify 6 flights of stairs that you’re comfortable using to go up and down
Do 8 rounds of going up 6 flights of stairs at a fast pace
Going up and coming down counts as 1 round
Go up and down the flights one step at a time
Rest for 45 seconds between each round
Swimming: 4x per week for 40 minutes
Choose a swimming style that best suits you (breast stroke, crawl, etc…)
Try to swim at least 400 meters (16 laps in a 25 meter pool)
Cycling: Go for a ride 5x per week for 40 minutes at moderate speed
Try to cover around 20 km in 40 minutes
You can use a stationary bike at a gym or cycle outside (but please try to wear a helmet if you do)
If you use a stationary bike, use the resistance feature to increase your workout intensity