Looking at ways to spice up your cardio?

Try some of these simple and easy changes or tips to help bring some life to your cardio training!


High Intensity Interval Training is a great way to get the heart pumping and the blood flowing. HIIT training can be done inside or outside. It takes away the boring, monotony of just running from point A to point B.

Here is what you’ll need to do. Start off with a nice jog for 3 minutes; a good steady state jog at a good pace. Then for the next minute ramp it up as fast as you can for a minute, then slow it back down to the jogging pace for 3 more minutes. Keep alternating between jogging and sprinting for 20 minutes!



Colored Rock

If you find yourself going out for a walk or for a run for the same amount of time each time, then this one is a good one for you. Take a fun, small, object and take it with you (a great idea is to paint a small rock).  When you get half way through your walk/run, drop the object on the ground where you know where it is but no one else will see it, turn around and head home. So if you have 30 minutes- just go as far as you can in 15 minutes and head back.

The next time you have 15 minutes, go on the same route and go as far as you can. If/when you pass the object take it with you to the next distance. The idea is that each time you go further and further and you can see how you have progressed.


Try something NEW

Doing something different will help change it up and make it more fun! You might actually find something that you LOVE!

Here are some other thigs to try- Jump rope, Swimming, Biking, Boxing/Punching bag, Hiking, Rollerblading, Group Class, Zumba, Jazzercise, or Dancing.

Play a sport

Sports and athletics are one of the best ways to get your heart beating without even realizing it!

Here are some things to try: flag football, tennis, soccer, hockey, basketball, lacrosse, group classes or baseball to name a few.

Take out a pet or someone else’s

If you have a pet, take them out often for a run/bike and see if you can actually wear them out. If you don’t have a pet- ask a friend or neighbor if you can take theirs!


The great thing about cardio, is can really be done anywhere, anytime with anything! Sometimes we just have to use our imagination a little to think of ways we can get our heart pumping.

We hope these ideas have helped! If you download our free app PVA Trainer in the app store you can track all of your cardio adventures so that you can view your progress!

Happy Cardio-ing;) From the PVA Team!