Moderate Intensity Cardio we still love you

In a world of intervals, HIIT and tabatas, there still lives the land of moderate intensity cardio.  Buy this I mean any workout that maintains a heart rate most likely somewhere between 120-135bpm.  Something like running, walking fast, biking, rollerblading, or in this case, lifting weights!  Yes, you can actually do a workout with some weights in your hands that accomplishes the same goals as running aimlessly on a cement sidewalk as your joints ache and moan at you.  Ok, I kid a little bit there because running absolutely has it’s merit.  But, imagine a life where you could actually lift weights in a way that elevates your heart rate and keeps you in the same zone as a run?  The bulging discs in my lower back are already jumping for joy over that thought!

Here is a great way to accomplish just this:

Meet the EMOTM (every minute on the minute) workout.

Minute 1: 10 Squats/10 Jump Squats

Minute 2:  8 Pushups/8 Rows

Minute 3:  15 KB Swings/10 Stability Taps

Repeat this 10 times starting each combo at the top of the minute!

I love the concept of achieving cardiovascular goals with weights in your hands.  My body personally just can’t take the wear and tear of running anymore, so I’m in a constant search for other options.  This is by far my favorite and works as a great recovery from an intense lifting day.  There really is no wrong way to do this either, you can select any number of exercises depending on what equipment you have available.  The goal is simply to maintain your heart rate in the sweet moderate zone.

Happy sweating friends!


Published by shawnfarmersese

I'm Shawn, Performance Coach at Golfletica in Bellevue, Wa. I specialize in bringing out the awesome in athletes, especially golfers. 13 years ago I graduated from the home of the 2010 FCS Football Champions (Go Eags!) with a degree in Exercise Science and a broken down body from playing college golf. That lead to my mission to help the world move better, with less pain and killer dance moves. Thanks to the help of my partner in crime Dr. Harry Sese, not only am I playing pain free golf but I get to witness lives change everyday through the power of teamwork. Check out more at our website

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