Having one of those days from hell where you just can’t make it to the gym? Going on vacation where you won’t have access to traditional workout equipment? Give one of these three cardio workouts a try. Whether you’re a fitness newbie or an advanced athlete, these routines are sure to get your heart pumping and ignite caloric burn!
Jumping Jack / Pushup / Climber Routine
Perform one jumping jack, followed by one pushup, then one mountain climber (with a single rep per leg). Do 8 rounds with about 20 seconds of work for each. Rest for 10 seconds in between rounds.
Jump Rope / Bodyweight Circuit
Do 100 jump rope revolutions at your chosen pace, followed by 15 pushups. Then perform 12 plyo lunges per leg. To do these, start in a lunge position with your right foot forward and left foot back, with both knees at a 90-degree angle. Jump and switch feet, landing in the reverse position.
After your plyo lunges, do 16 Kimura situps per side. These are performed lying on the floor with your knees bent. Crunch up to 30 degrees, then twist your torso to the right by bringing your left arm across to grab your right wrist before returning to start. After you’ve finished the full circuit, repeat twice more (resting for 45 seconds in between each round).
Strength and Conditioning Circuit
Start with 30 seconds of dumbbell swings. You’ll want to grasp the dumbbell so the plate ends are perpendicular to your body, with your body positioned as though you were deadlifting. Swing the dumbbell beneath your legs and push through your heels to raise the weight. (Eventually you want to progress to the point that the weight finishes above your head.) Bring the weight back to start for one rep.
The second movement in the series will be 30 seconds of inverted rows using a set of chairs. Sit on the floor between the chairs, with the seats facing away from one another and a broomstick or bar lying atop both. Tightly grasp the bar, making sure your body is straight from your head to your ankles. Pull yourself up until your hands are at your sides, keeping your stomach and glutes tight.
Next perform 30 seconds of squat jumps, a 30-second plank, and 30 seconds of high knees. When you’re finished with the circuit, repeat twice more. Rest for about 45 seconds in between each round.