I did this today and holy moly it was a sweaty cardio session! Nearly 350 calories burned in my first 30 minutes of my work out and then I did my arm work out I posted yesterday (http://getyourthinspiration.com/2012/03/28/ditch-arm-flab/) with 10 high steps and repeated that three times. It was a good work out for sure! I bet I burned close to 1,000 in my hour there.
According to Active.com:
“Benefits of Running
Why did you decide to start? Most likely your answer includes feeling better–physically, mentally, emotionally. Running is among the best aerobic exercises for physical conditioning of your heart and lungs. Studies have shown the health benefits to be enormous, reducing the likelihood of everything from the common cold to cancer. Your stamina will increase. You’ll lose weight; most beginners lose nearly a pound a week.
Just as important, running–like many forms of exercise — is a great cure for stress, emotional strain, even mild depression. You’ll likely find yourself with fewer headaches and more energy, patience, humor and creativity. Studies have found that healthy adults who exercise regularly are generally happier than those who don’t.
And running, quite simply, is convenient. You don’t need any elaborate gear. No special playing field or apparatus. No need to juggle the schedules of others. Just a pair of shoes and the inclination to get out the door.”
Jog two laps
Run 4 laps and add in going up and down the bleachers each time you reach them and then continue onto the track until you reach the bleachers on the opposite side and continue up those.
Go to the bleachers and find a spot at the bottom and jump up and down on the bottom step (with two feet) 15xs and then run up and down one row of bleachers as fast as you can. Repeat this three times.
Lean against the bench or the fence for push ups. Then do a 30 second plank on the bottom row. Repeat this three times.
Jog two laps.
Warming up on the treadmill!
30 min intervals on the treadmill
0-10 at 4.0 speed and 4.0 incline
10-20 at 5.5 speed and 2.0 incline
20-30 walk one run one with no incline. 7.0 speed and 4.5 speed.
Balance ball planks, mountain climbers and leg lifts.
Squat twists with 8 lb medicine ball
Lunge back leg drops.
I’ll post pics of the moves soon!