Cardio and strength training you can do at home – Courier Journal

I regularly receive emails with exercise questions. The most frequently asked question is what do I do for exercise. I split my exercise time between the gym and at home, and my routine consists of a three-day rotation with two days of cardio training, then resistance training the next. My second day of cardio is flexible, and I can opt out of my regular cardio training and instead work in the yard or do something else for variety, like doing multiple rounds hitting my heavy bag.

My workouts are vigorous and I push myself, but eventually I learned not to push too hard. Instead, I follow an instinctive approach, training based on how I feel, doing more on the days I feel like it, and allowing myself to do less on other days.

In other words, I don’t lock myself into a set workout.

So here is an example of my cardio workouts and how you can copy the routine at home.

What is the best cardio workout at home?

One of my two cardio workouts is 45-60 minutes of treadmill walking, gradually increasing speed and elevation. I love watching TV while I exercise, and it gives me the opportunity to watch things that my wife, Anita, hates. That means action movies, where the bad guys do terrible things, and the hero hunts them down and annihilates them. I’m very careful to warm up well, starting with a slow walk at 2 mph, then gradually adding speed and elevation until I’m sliding at 3.5 mph and a 10% incline .