Music goes a long way with motivating me to work out. I can't imagine running, teaching Spinning class or even lifting weights without some good tunes to keep my mood and energy levels high. When I teach classes, music takes center stage. I take a lot of time to create a good playlist and craft a class that follows the speed, beat and mood of the music itself. And now, I'm going to share one of my new playlists with you, along with the great cardio workout that goes with it. If you want some cardio ideas for using this playlist, look at the "What to do" cues below each song, where I'll give you a general idea of how to match your workout to the music (using speed and incline/resistance cues)—whether you're on a treadmill, stationary bike, stair-climber or even an elliptical. Use the "Intensity on scale of 1-10" guidelines (10 being the hardest you could possibly work) so you know how hard to work during each song. Even if you don't follow this sample workout, these are some great tunes to take to the gym! *Please note that this sample workout is for the intermediate to advanced exerciser. Adjust the time and intensity to suit your fitness level and needs. (Time) Artist – Song Title What to do Exercise Intensity on a scale of 1-10 (3:37) Paul van Dyke – Time of Our Lives Warm-Up Reach 6 to 6.5 by end of song (4:04) U2 – Beautiful Day Moderate resistance/incline with high-intensity bursts at chorus 7 during recovery, 7.5 during bursts (4:04) Coldplay – Viva la Vida Low-intensity recovery with sprints at each chorus 7-7.5 during recovery, 9 during sprints (3:43) The Killers – Mr. Brightside Increase incline/resistance every minute Start at 7, Reach 8.5 by end of song (3:00) OK Go – Here It Goes Again Go for speed and maintain a quick pace Start at 7, Reach 8 by end of song (3:12) Madonna ft. Justin Timberlake – Four Minutes Reduce speed and resistance (recovery song) 6 to 7 (4:18) The Ataris – The Boys of Summer Moderate resistance/incline and with speed bursts at each chorus Start at 7.5, Reach 8.5 during each burst (3:17) Johnny Cash – I've Been Everywhere Increase incline/resistance every minute Start at 7, Reach 8.5 by end of song (3:12) The Clash – Train in Vain Reduce speed and resistance (recovery song) 6 to 7 (3:15) The Strokes – Last Night Low-intensity recovery with sprints at each chorus 7-7.5 during recovery, 9 during sprints (4:04) Jamiroquai – Canned Heat All out effort! Sustain 8 to 8.5 for entire song (4:07) Alanis Morissette - Underneath Cool Down Reach 6 or lower by end of song (3:30) Yael Naim – New Soul Stretch 1 to 2 And you're done! Would you give this cardio playlist two thumbs up? If not, tell us what songs you do like to work out to. |
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