Weekly Workout: 5 Minutes On, 5 Minutes Off

If you follow these writings, you will know I like to arrange programs into an annual plan that works all the elements of fitness throughout the year. Here are a few periodization articles to get you started:

• Periodization Advice
• Periodization and Longevity

But when you are coming off the hard lifting cycle in winter, you may find that you have neglected some of your cardio options, such as running. Here is a way to make this transition over a few weeks to a month to make running again in the spring a little less painful in the lungs.

I call this workout "five minutes on/five minutes off" as you will be doing a Tabata interval for five minutes and lifting and PT for five minutes for five sets.

Repeat five times.

• Five-minute Tabata interval (bike, elliptical or rower)
• (20 seconds fast/10 seconds easy)
• Bench press 5-10
• Pull-ups max
• Pulldowns 10 or rows 10
• Dips max
• Sit-ups 1 minute

*Tabata intervals are best done on a bike, elliptical or rower, but you can also do fast and slow intervals on the treadmill or outside for 30 seconds fast and 30 seconds slow if you prefer. Break into more cardio with some fast and slow intervals, either running or swimming (or other).

Run or Swim Intervals

Repeat five times.

• Quarter-mile run or 150-meter swim -- fast
• Rest with 100-meter walk
• Or if swim, rest with one-minute tread (no hands)

As the winter lifting cycle winds down, start adding quick cardio sets into your workout to help prepare you when you really start the progressive running and rucking plan buildup during the spring and summer.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

Want to Learn More About Military Life?

Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.