Best Workouts & Full Body Workout Routine

Best Superfoods, Healthy Eating & Nutrition Facts

Get moving with the best workouts designed to increase your cardiovascular health in 31 minutes or less with high intensity interval training. Couple these workouts with healthy eating focused on heart smart foods such as whole grains, low-fat proteins and fresh fruits and vegetables, and not only will you be taking care of your heart, but you may even drop a few pounds. These full body workout routines focus primarily on cardio exercise, so add in strength training at Gold’s fitness gyms near you to round out your workouts. And choose the best superfoods, and limit creamy sauces, unhealthy fats and fried foods to stay on track for improved health and fitness, inside and out.

3 Heart-Pumping Routines

February is American Heart Month—so here are three workouts from Gold’s Gym Fitness Expert Robert Reames that are guaranteed to get your blood flowing in 31 minutes or less.

According to the U.S. Department of Health and Human Services, 2,200 people die every day due to cardiovascular diseases—that’s 91 people per hour, more than one person per minute. And while it’s common knowledge that moderate exercise helps prevent heart disease, many researchers now believe that high-intensity training is even better. Studies show that this type of training helps the body transport and use oxygen in a more efficient way than traditional exercise does. The evidence is so strong that many doctors and researchers are introducing interval training into the rehabilitation routines of patients recovering from heart failure and bypass surgery.

So this month, we challenge you to take your cardio routine up a notch with some high-intensity interval training. Robert Reames, a Gold’s Gym Fitness Institute Member and head trainer on the Dr. Phil TV show, is a longtime proponent and gave us three routines that take varying lengths of time.

“These are great for your heart, but also great for building muscle,” explains Reames. “They add intensity to any workout and guarantee a healthy calorie afterburn when you’re finished.”

Tools for the Heart
To really nail down your heart rate and track your progress, think about investing in these fitness gadgets.

A heart rate monitor not only tracks your heart rate, but it also helps you figure out when you’re at maximum exertion levels, tracks calories burned, and lets you know if you hit fat-burning zones. It’s a great tool no matter your fitness level, and you can purchase a dependable one for as little as $35.

• The new Pear Training Intelligence system is a high-tech motivator that combines a heart rate monitor, a smartphone app and a virtual trainer. You can listen to your favorite tunes while the virtual coach guides your workout, increasing or decreasing the intensity based on your heart rate. The initial kit costs $149 for a Pear Bluetooth® Wireless Heart Rate Monitor, Pear Stride™ Earphones and Earlock™ Earpieces (smartphone not included).

• The Instant Heart Rate smartphone app lets you measure your heart rate by gently placing your finger over the camera lens on your smartphone, and you can store the information for future reference. And it’s free.

Below you’ll find three speed interval workouts. The level of intensity varies between 1 (lowest) and 10 (highest).

“Remember that everyone has their own pace. Your Level 5 might be someone else’s Level 7,” says Reames. “This is also a great time to get a checkup with your doctor and discuss your heart rate zone.”

Where can you do these workouts? These workouts can be done on a track, a treadmill, an elliptical or a stationary bike—or even outside your office building.

WORKOUT 1: THE QUICK FIX
Length: 8 minutes

Reames says: If you’re stuck in an airport or have only a little time at lunch, this short routine helps you get in some activity. You can power walk through terminals or find a set of empty stairs. It can also be a nice complement to a strength-training session.

Warm-up: 3 minutes starting at Level 1, then working up to Level 3
+ Speed Interval:
2 minutes at Level 8

Cool down: 3 minutes starting at Level 3, then decreasing to Level 1

WORKOUT 2: THE STEADY RACE
Length: 21 minutes

Reames says: This interval session is great for people who can get in a cardio session four or five days a week. Remember to really use the rest intervals and maximize your speed intervals—this is how sprinters train.

Warm-up: 4.5 minutes starting at Level 1, then working up to Level 3
+ Speed Interval:
30 seconds at Level 8
- Rest Interval:
2 minutes at Level 2
+ Speed Interval:
30 seconds at Level 8
- Rest Interval:
1 minute at Level 2
+ Speed Interval:
30 seconds at Level 8
- Rest Interval:
2 minutes at Level 2
+ Speed Interval:
1 minute at Level 10
- Rest Interval:
2 minutes at Level 2
+ Speed Interval:
30 seconds at Level 8
- Rest Interval:
2 minutes at Level 2
+ Speed Interval:
30 seconds at Level 8

Cool down: 4 minutes starting at Level 3, then decreasing to Level 1

WORKOUT 3: THE BIG PUSH
Length: 31 minutes

Reames says: If you really want to push yourself or lose weight, this is a perfect interval training session for you. Try to replace your normal cardio routine with this session two or three times per week.

Warm-up: 5 minutes starting at Level 1, then working up to Level 3
+ Speed Interval:
1 minute at Level 7
- Rest Interval:
3 minutes at Level 2
+ Speed Interval:
2 minutes at Level 8
- Rest Interval:
3 minutes at Level 2
+ Speed Interval:
3 minutes at Level 8
- Rest Interval:
3 minutes at Level 2
+ Speed Interval:
2 minutes at Level 8
- Rest Interval:
3 minutes at Level 2
+ Speed Interval:
1 minute at Level 8

Cool down: 5 minutes starting at Level 3, then decreasing to Level 1
Try these best workouts for a healthy heart, and add smart nutrition to shift your health and fitness into overdrive. Healthy eating for your heart includes limiting sodium intake to less than 2,400 mg per day and cutting down on processed foods like canned soup and frozen meals that have added salt, according to an article published by the University of Maryland Medical Center. And after your full body workout routine, consider eating a handful of nuts as a post-workout snack. One of the best superfoods for hearts, nuts have been shown to reduce your risk of cardiovascular-related diseases by 30-50% if you eat them several times per week, according to research compiled by Harvard University.

Train hard with the best workouts for getting your blood flowing, and maximize your time at your local Gold’s gym by working your way through the circuit of resistance machines after your cardio workout. And if you need healthy eating ideas, or a full-blown diet plan, schedule a session with one of our nutrition counselors. Our trainers also provide full body workout routines tailored to you if you desire a more personalized approach to heart smart fitness training. With the best superfoods and these invigorating heart workouts, you can reduce your chances of developing heart disease and improve your blood pressure, cholesterol and mood.