{"id":71360,"date":"2023-05-25T19:19:54","date_gmt":"2023-05-26T00:19:54","guid":{"rendered":"https:\/\/www.fitzness.com\/blog\/?p=71360"},"modified":"2025-02-05T07:31:54","modified_gmt":"2025-02-05T12:31:54","slug":"card-workout-simple-effective-fun","status":"publish","type":"post","link":"https:\/\/www.fitzness.com\/blog\/card-workout-simple-effective-fun\/","title":{"rendered":"Card Workout: Simple, Effective, Fun"},"content":{"rendered":"

A consistent workout routine is a staple for a healthy body and a healthy life. However, there are times when your typical workout routine gets to feel a bit monotonous. This is where the card workout comes into play.<\/span><\/p>\n

What is a card workout?<\/strong> It\u2019s as simple as using a deck of playing cards as a method of adding variability to your exercise routine. Here are a couple of different ways to do it:<\/span><\/p>\n

The Exercise Variation Model –<\/strong> Each suit is a different variation of one single exercise. For example, using the exercise variation model for a pushup might look like this:\u00a0<\/span><\/p>\n

Diamonds<\/strong> – Close grip pushup<\/span><\/p>\n

Hearts –<\/strong> Wide grip pushup<\/span><\/p>\n

Clubs –<\/strong> Incline pushup<\/span><\/p>\n

Spades –<\/strong> Decline pushup<\/span><\/p>\n

The number and the suit on the card drawn will indicate the exercise and the number of repetitions performed. For example, a 7 of diamonds means you perform seven close grip pushups. Jacks are 11; Queens are 12; Kings are 13; Aces are either 1 or 14; this is entirely up to your preference.\u00a0<\/span><\/p>\n

The Muscle Group Model –<\/strong> Each suit is a different exercise within a selected muscle group. For example, using the muscle group model for your upper body might look like this:<\/span><\/p>\n

Diamonds –<\/strong> Pullups<\/span><\/p>\n

Hearts –<\/strong> Dips<\/span><\/p>\n

Clubs –<\/strong> Crunches<\/span><\/p>\n

Spades –<\/strong> Pushups<\/span><\/p>\n

This model differs because of its broader focus on a muscle group. Keep in mind that this model can be as broad as a full-body workout or as specific as focusing on one single muscle. The exercise selection provides a great deal of variability to fit your goals.<\/span><\/p>\n

 <\/p>\n

The Time-Based Model –<\/strong> Each suit is a different exercise, but the number value on the card is a multiplier for a set amount of time. This model is typically used for cardiovascular exercises, though can provide value for a weightlifting regimen. For example, using the time-based model for a cardiovascular workout might look like this:<\/span><\/p>\n

Diamonds –<\/strong> Jumping Rope<\/span><\/p>\n

Hearts –<\/strong> Shadow Boxing<\/span><\/p>\n

Clubs –<\/strong> High Knees<\/span><\/p>\n

Spades –<\/strong> Jumping Jacks<\/span><\/p>\n

As for the multiplier effect, it\u2019s usually practical to pick a number between 2 and 10 seconds (depending on your cardiovascular endurance level). For example, if I choose 5 seconds as my multiplier and draw a 7 of diamonds, I must jump rope for 35 seconds. It\u2019s advised to allow yourself to fully catch your breath between cards, this allows you to perform each exercise with proper form.<\/span><\/p>\n

These are just a few ways to use a deck of playing cards to get a great workout. Remember that there are a ton of different variations you can use to tailor a card workout to your current fitness level. Card workouts are a great way to add some variability to your workout routine!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

A consistent workout routine is a staple for a healthy body and a healthy life. However, there are times when your typical workout routine gets to feel a bit monotonous….<\/p>\n","protected":false},"author":142,"featured_media":71398,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,6929,26],"tags":[9529,5956,2916],"class_list":["post-71360","post","type-post","status-publish","format-standard","has-post-thumbnail","category-achieving-ultimate-fitzness","category-fitness-2","category-workouts","tag-cards","tag-variety","tag-workout"],"yoast_head":"\nCard Workout: Simple, Effective, Fun - Fitzness.com<\/title>\n<meta name=\"description\" content=\"Discover Card workout, a regular routine that can enhance circulation, lower blood pressure, and improve cholesterol levels.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitzness.com\/blog\/card-workout-simple-effective-fun\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Card Workout: Simple, Effective, Fun - 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