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    COACH_NICOLE   69,781
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60-Minute Pop Playlist & Cardio Workout

Thursday, February 07, 2008


I’ve gotten a few more requests for workout music ideas, so I’m going to share another one of my workout playlists. In case you missed it, click here for my 60-Minute Rockin’ Playlist & Cardio Workout .

While this is one of the many playlists I use when teaching my Spinning classes, you don’t have to ride a bike to use it. Below I give a general idea of how to match your movement ("What To Do" using speed and incline/resistance cues) to the music—whether you're on a treadmill, stationary bike, stair-climber or even an elliptical. Match "what to do" with the "Intensity on scale of 1-10" (10 being the hardest you could possibly work). If you have a heart rate monitor, those levels will correspond (for example 8 out of 10 = 80% heart rate). But 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
Intensity on scale of 1-10

(5:54) Silversun Pickups – Lazy Eye (Radio Edit)
Warm-Up
Reach 6 to 6.5 by end of song

(6:28) Justin Timberlake – My Love (Paul Oakenfold Remix)
Increase incline/resistance every minute
Start at 7, Reach 8.5 by end of song

(4:42) Basement Jaxx – Good Luck
Recovery (R) / Sprint (S) Intervals: R 60 sec, S 25 sec, R 35 sec, S 25 sec, R 40 sec, S 60 sec
Recover to 7, Sprint to 9

(3:57) JS-16 – Stomp to My Beat
Moderate Intensity with Short Bursts at Chorus (3 total)
Moderate 7, Reach 8 during Bursts

(3:30) Matchbox 20 – How Far We’ve Come
Moderate Intensity with Short Bursts at Chorus (3 total)
Moderate 7, Reach 8 during Bursts

(3:28) Boys Like Girls – The Great Escape
Recovery/Easy Song OR Increase Speed/pace
6 to 7 for Recovery OR 7 to 7.5 for Speed

(3:23) Girl Talk – Bounce That
Anything goes!
7 to 8.5

(4:59) My Chemical Romance – Famous Last Words
Increase incline/resistance every minute
Start at 7, Reach 8.5 by end of song

(2:59) Timbaland – The Way I Are
Moderate Intensity with Short Bursts at Chorus (3 total)
Moderate 7, Reach 8 during Bursts

(5:09) Miranda – Vamos a la Playa (Ibiza Club Mix)
Speed / Resistance Intervals: Fast for 1 minute, Add resistance for 1 minute; Repeat
7.5 During Speed intervals, 8 during Resistance intervals

(9:19) Aurora – Ordinary World
Recovery (R) / Sprint (S) Intervals: R 5 min, S 60 sec, R 90 sec, S 60 sec
Recover to 7, Sprint to 9

(6:47) Sigur Ros - Staralfur
Cool Down & Stretch
Reach 6 or lower before beginning stretches

And you're done! Enjoy!

http://www.sparkpeople.com/resource/motivation_articles.asp?id=105
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  Member Comments About This Blog Post:

ITSABSURD 6/1/2011 12:24AM

    Love it!

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SUNNY238 6/26/2010 10:17AM

    Great list!! I'm building a new playlist right now! Thanks a bunch!

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LANSELMI 12/7/2009 6:09PM

    thanks, I am always looking for new tunes!

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GRANDO181 5/11/2008 1:51PM

    Thanks for this playlist - I'm ecstatic that someone actually knows who Sigur Ros is! People think I'm crazy when I say I listen to a lot of their music when working out (though I guess it's fine since I listen to a lot of the faster tracks when doing that, like "Saeglopur"). I never would have thought about "Starflur" for cool out, and I'll be sure to check out the other songs too!

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VARGASGIRL1 2/19/2008 6:08PM

    Nicole, Thanks so much for the playlist this will really keep me motivated. If you could post new lists/updates from time to time that would be great!! Thanks Again:)

Comment edited on: 2/19/2008 6:07:33 PM

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MARIKA.P 2/19/2008 4:16PM

  I am the original procrastinator. I’ve put on 40 pounds over the last 5 years and have felt depressed about it. I will avoid exercise at any cost. However, I am determined to finally shed the weight and I know exercise is a crucial factor.

Your ideas have really given me a boost. I especially like the one that if you’re feeling lazy just do at least 10 minutes of exercise and inevitably you’ll end up doing the whole session. I use this trick and it really works. I am also using my iPod for the first time with great results.


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KJNE8O 2/8/2008 7:28AM

    Thanks Nicole - I'm getting certified to teach Cycling thru the Y and these are going to be a great help in giving me ideas! Thanks.

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KITT52 2/7/2008 12:48PM

    thanks for the play list, its great.


Kitt

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