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Weekly Workout: 5 Minutes On, 5 Minutes Off

Situp workout.

If you follow these writings, you will know I like to arrange programs into an annual plan that works all the elements of fitness throughout the year – here are a few periodization articles to get you started.

But, when you are coming off the hard lifting cycle in Winter, you may find that you have neglected some of your cardio options, such as running.  Here is a way to make this transition over a few weeks to a month to make running again in the Spring a little less painful in the lungs.

I call this workout 5 min ON / 5 min OFF as you will be doing a tabata interval for 5 minutes and lifting and PT for 5 minutes for 5 sets.

5 min on / 5 min off Tabata

Repeat 5 times

  • 5 min tabata interval (bike, elliptical or rower)
  • (20 sec fast / 10s easy)
  • Bench press 5-10
  • Pullups max
  • Pulldowns 10 or Rows 10
  • Dip - max
  • Situps 1 min

*Tabata intervals are best done on bike, elliptical or rower but you can also do fast and slow intervals on the treadmill or outside for 30 seconds fast and 30 seconds slow if you prefer. Break into more cardio with some fast and slow intervals either running or swimming (or other).

Run or swim intervals

Repeat 5 times

  • 1/4 mile run or 150m swim - fast
  • Rest with 100m walk
  • Or if swim, rest with 1 minute tread no hands

As the Winter Lifting Cycle winds down, start adding quick cardio sets into your workout to help prepare you when you really start the progressive running and rucking plan build up during the Spring and Summer.

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Contributor

Stew Smith works as a presenter and editorial board member with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is a Certified Strength and Conditioning Specialist (CSCS). He has also written hundreds of articles on Military.com's Fitness Center that focus on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

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