So, you want a heart pumping cardio workout but you don’t want to go running. Or biking. Or rowing. Or round and round that elliptical machine. No need to fret, here’s a workout that my trainer (whom I see once in a blue moom) has come up with – it consists of 9 great bodyweight moves that I can mix-and-match for a running-free heart pumping routine that will guarantee to make you sweat.
1. Choose 4-5 exercises from the list below.
2. Do the first exercise for 45 seconds, then rest for 15 seconds, then move to the next one.
3. Once you’ve gotten through 4-5 exercises, that’s one round. Complete the circuit for 3-5 rounds total, resting a minute between rounds.
4. P.S. You can pick a different set of 4-5 exercises for your subsequent rounds.
Are you READY?! Here are the 9 calorie-burning moves:
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Here’s how the workout works:
1. Choose 4-5 exercises from the list below.
2. Do the first exercise for 45 seconds, then rest for 15 seconds, then move to the next one.
3. Once you’ve gotten through 4-5 exercises, that’s one round. Complete the circuit for 3-5 rounds total, resting a minute between rounds.
4. P.S. You can pick a different set of 4-5 exercises for your subsequent rounds.
Are you READY?! Here are the 9 calorie-burning moves:
1. Squat Jumps
workoutlabs.com
- Start with your feet shoulder-width apart.
- Keep your core engaged as you jump explosively out of the squat.
- Land softly in a standing position, with slightly bent knees.
Tips:
- Don’t let your knees cave in when you squat.
- Don’t Jump so high or explosively that you can’t control your landing.
2. Mountain Climbers Crossover
workoutlabs.com
- Place your arms under your shoulders.
- Extend your arms fully.
- Keep your neck neutral and your hips in line with your shoulders.
- Bring your knee as close to your opposite elbow as possible.
- Alternate sides for each rep.
Tip:
- Don’t let your hips rise or sag.
3. Lunge
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- Keep your planted knee at 90 degrees.
- Maintain a vertical torso.
- Use your arms to help with balance.
- Keep your weight evenly distributed between your front and back foot.
- Alternate sides for each rep.
Tips:
- Don’t let your front knee travel past your toes.
- Don’t Lunge deeper than your flexibility allows.
4. Burpee
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- Keep your shoulders over your hands when in the plank position.
- Land softly when you jump your feet in and out.
- Maintain a neutral neck and keep your shoulders in line with your hips when in the plank position.
Tips
- Don’t let your hips sag or rise.
- Don’t jump your feet in or out if it’s too challenging; step forward and backward instead.
5. Alternating Crab Toe Touches
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- Lift your upper back off the ground as you reach.
- Use your core to pull yourself up.
- Maintain a neutral spine at all times.
- Alternate sides for each rep.
Tips:
- Don’t strain your neck forward as you reach.
- Don’t shift your weight too much side to side.
6. Skater Lunges
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- Use your arms dynamically for power and balance.
- Land softy and with control.
Tip:
- Don’t jump so far you can’t control your landing or maintain your balance.
7. High Knees
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- Focus on driving your knees up to hip height.
- Use your arms for power.
Tip:
- Don’t take big steps.
8. Plank Jacks
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- Maintain a neutral neck and keep your hips in line with your shoulders.
- Place your hands under your shoulders.
Tips:
- Don’t let your hips rise.
- Don’t jack so wide your hips sag.
9. Star Jumps
workoutlabs.com
- Spread your arms as much as you can while maintaining control.
- Land softly and with control.
Tips:
- Don’t let your limbs go asymmetrical.
- Don’t squat lower than your flexibility allows.
- Don’t jump so high that you can’t land with control.
