Category Archives: Printable Workouts

Printable Workout: 4 for Fall – Treadmill Workouts

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With cooler fall weather finally here, I’ve started taking most of my runs indoors on the treadmill. To banish boredom, I load up my iPad with my favorite guilty pleasure TV shows, and I always mix up my treadmill workouts. In fact, one of the great things about the treadmill is how many different types of running and walking workouts you can do, while monitoring your speed, incline and time.

I’ve included 4 of my favorite treadmill workout varieties…Hill Climb, Interval, Tempo and Fartlek. While you’re probably familiar with hill climbs and interval workouts, tempo runs and fartlek might be new. Tempo runs are tough, but they are short, and they help you become faster while increasing your VO2 Max. Tempos are essential for 5k and 10k training and involve running just a bit slower than your goal race pace. So if I wanted to run a 8 min mile for a 5k, I would do a tempo run at 8:30 pace. Fartlek is a Swedish word for speedplay, and simply means mixing up for work and rest intervals…it’s a great fat burner and boredom buster!

After one of these tough workouts try flavored coconut water as a great energy booster. It’s a healthy and delicious way to hydrate!

You can walk or run for all of these workouts and get the printable version here. FitFabCities.com 4 for fall treadmill workout

Happy Workout!

-Caitlin

 

Printable Workout: 15 Minute Fat Burner

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This is the perfect workout if you are pressed for time..and who isn’t?  It’s short and to the point with high intensity cardio and strength moves to get you super sweaty and totally toned! You don’t need any equipment, so do this workout first thing in the morning before you start your day, when you get home from work while dinner is in the oven, in your dorm room, in the backyard, in your living room…bottom line you can do this anywhere. It only takes 15 minutes so you can fit into your busy schedule.

Start with a 5 minute warm up of light jogging or jogging in place and then take it right into the workout. Take breaks when you need them, and as you get more advanced  try to take fewer and shorter breaks. This one is tough but remember it’s only 15 minutes!

You can print the workout here.15 minute fat burner

Happy Workout!

-Caitlin

Printable Workout: Fat Burning Circuit – Say “Bye Bye Inches”!

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I love a good cardio and strength circuit and this is one I’ve had in heavy rotation for a few weeks. You only need a pair of dumbbells and a step or bench for step ups and you can do this entire workout in your living room, dorm room or even outside.

This is one of my favorite breakdowns and I used to teach this class all the time in my high intensity training or toning classes. In each circuit you’ll start with an upper body exercise, then do a lower body exercise, they do a combo exercise then finish with a 60 second cardio sprint. Make sure your really hit the cardio part hard and you will be dripping sweat in no time!

Try to do this workout 2 or 3 times a week and you’ll burn fat and tone your muscles which is the perfect recipe for melting away inches! You can get the printable version with exercise descriptions here. fitfabcities.com fat burning circuit workout

Happy Workout!

-Caitlin

Printable Workout: 3 Different of Interval Workouts

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Interval workouts are one of my favorite ways to beat workout boredom, plus it helps that these workouts burn a lot of calories in a pretty short amount of time. Sometimes I can get stuck in doing the same types of intervals (30 seconds on 30 seconds off) so I put together a “cheat sheet” with different types of interval workouts to get the creative juices flowing.

There is a tabata breakdown, pyramid breakdown and one of the circuits workout formats I like to use. You can do cardio exercises, strength exercises or a combination of the two  for each of these formats, and you’ll see how something as simple as changing the type of interval training you do, will really increase the effectiveness of your workout. Plus, I always find having a new workout motivates me to get to the gym!

It’s always a good idea to try something new and keep your body guessing so I hope this cheat sheet is helpful. I’m really into tabata training lately, but let me know which workout is your favorite!

You can get the printable version with additional instructions here. 3 different interval training workouts

Happy Workout!

-Caitlin

 

Printable Workout: The Perfect 10 – Total Body Workout (version 2)

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I hope everyone has been enjoying their summer! I recently got back from visiting  Cape Cod with my husband, it was wonderful getting to see my family,  spend time on the beach and enjoy the Cape. My husband and I were married there last year so it’s really special place for us:)

Now here’s  the thing, Cape Cod has some of my favorite food spots…Grumpy’s for the grilled muffins, Sundae School for ice cream and great seafood…and I didn’t do too much by way of working out. Don’t get me wrong I did a lot of walking (always trying to get my 10,000 steps in) but I didn’t hit the gym for about 2 weeks…it was vacation after all:) So here is the workout I did when I got home to get myself back in the swing of things…and work off all those morning muffins:)

It’s 10 exercises (a mix of upper body, lower body, compound and cardio exercises) and you perform them in a circuit, taking minimal rest between each exercise. It’s a great way to get a full body workout and burn a lot of calories. This is version 2 of “The Perfect 10″ series so if you like it check out the original:)

I had some requests for total body workouts so here you go and let me know how you like it! All you need is a pair of dumbbells and the desire to get a serious workout! Get printable version with exercise description is here.

The Perfect 10 Total Body Workout

Happy Workout!

-Caitlin