The deck of cards workout uses a standard deck of playing cards to create a random sequence of exercises. Each suit represents a specific exercise, and the number on the card tells you how many reps to do. Face cards like kings, queens, and jacks are usually assigned a value (e.g., 10 reps), and the joker can be used for a special challenge. It’s fast-paced and unpredictable, but how good is it for burning calories?
How Many Calories Can You Burn?
It depends on your weight, fitness level, the exercises you do, and how hard you push yourself. On average, you can burn anywhere from 200 to 500 calories in a 30- to 45-minute session. If you really go all out, you could burn even more.
How to Maximize Your Workout
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Here are some tips to make your deck of cards workout as effective as possible:
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Start with 5-10 minutes of light cardio.
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Choose exercises that really push your limits. For example, do jump squats instead of regular squats, or swap push-ups for tricep dips.
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Include a mix of cardio, strength, and core exercises in the suits.
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Move quickly between cards without taking long breaks. The less downtime you have, the more intense your workout will be.
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Assign jokers to something tough, like a one-minute plank, 20 burpees, or mountain climbers.
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Use a timer or play high-energy music to keep yourself moving at a steady, fast pace.
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Stretch after your workout to reduce muscle soreness.
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Drink water before, during, and after your workout.
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If you're advanced, do the whole deck twice or add weights like a dumbbell or resistance band to increase difficulty.
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Time how long it takes to finish the deck and aim to beat your time in future sessions. Super great way to stay motivated!
Is It as Good as Other Workouts?
The deck of cards workout is great for cardio, building endurance, and even strength. The randomness of the cards forces your body to adapt, which is great for overall fitness. That said, it’s not perfect for everyone. It cannot replace lifting weights or structured programs. But for a high-energy workout that burns calories and keeps you moving, go ahead and try it out!
Is This Workout Right for You?
It’s great if you want a full-body workout that mixes cardio and strength. It’s also awesome if you want a variation in your workout. But, if you want a structured workout or are training for something specific, this might not be the best fit. It’s also pretty intense, so if you’re new to exercise or have any injuries, you might want to skip it.
How to Do a Deck of Cards Workout
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Here’s a simple step-by-step guide to get started with your deck of cards workout:
Step 1: Grab any standard deck of playing cards. You can also use a card app on your phone.
Step 2: Decide which exercise goes with each suit. Pick exercises that challenge you but are doable for your level of fitness. For instance:
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Hearts = Push-ups
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Spades = Squats
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Diamonds = Jumping jacks
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Clubs = Plank shoulder taps
Decide on something fun for the Joker, like 15 burpees or a 60-second wall sit.
Step 3: Give the cards a good shuffle. Draw one card and do the exercise and reps based on the card. For instance, if you draw the 8 of diamonds, do 8 jumping jacks. Move straight to the next card when you’re done.
Step 4: Try not to take long breaks between cards. The faster you go, the more intense the workout will be. If you need to rest, keep it short enough to catch your breath.
Step 5: Keep going until you’ve gone through all 52 cards (or as much as you can handle). Once you’re done, take a few minutes to stretch and cool down. This helps prevent soreness and keeps your muscles feeling good.
Summary
The deck of cards workout is a super effective way to burn calories. On average, you can expect to burn 200 to 500 calories in 30-45 minutes.
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