The Heart-Pounding, Cardio-Boosting Workout – The Workout Girl

The Heart-Pounding, Cardio-Boosting Workout

While it’s certainly important to do strength training to build muscle tone, increase bone density, etc., it’s also very important to do some cardio and increase your heart rate.  A good cardio sesh is a great way to burn calories and stay healthy.  This workout was designed (1) to increase your heart rate and get you moving, and (2) to be equipment-free so you can do it anytime, anywhere.  Ready? Let’s go.

Know Before You Go

Do a 10-minute warm up before your workout.  Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs.  If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0).  Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout.

It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will likely be a lot easier.

Equipment:

-nada! just you!

Circuit 1 – Do 3x through.

A)  The “OMFG″ – Begin in a position as if you were going to do a push up.  Jump both of your feet up towards your hands.  Lift your hands off of the ground and jump straight up with your arms outstretched overhead.  As your feet land on the ground, squat down to bring your hands to the ground and jump your feet behind you to return to starting position.  Repeat 10x.

B)  The “Social Climber’” – Begin by standing on your mat.  Lower into a squat and place both hands on the ground in front of you.  Slowly ‘walk’ your hands out in front of you until you are in a position as if you are going to do a push up.  Now do 1 push up.  Slowly ‘walk’ your hands back towards your feet, and stand up.  Repeat 12x.

C)  “Ol’ Fashioned Jumping Jacks” –  You know what to do.  Go nonstop for 30 seconds.

circuit 1

Circuit 2 – Do 3x through. 

D) The “Bunny Hop” – Begin in a position as if you are going to do a push up.  Keeping your feet together, jump both of your feet behind you to the right, back to the middle, to the left, and then back to the middle.  Repeat nonstop for 30 seconds.

E) The “Marching Band” – Begin by standing on your mat.  Bend your right knee and bring it up towards your chest.  In an explosive motion, lower your right foot to the ground and bring your left knee up to your chest.  Repeat nonstop for 30 seconds, alternating knees.

F) The “Starting Line” –   Begin in a position as if you are going to do a push up.  Bend your left knee and bring it towards your chest.  In an explosive motion, switch legs so that your left leg is behind you and your right knee is bent and brought in towards your chest.  Repeat nonstop, alternating legs, for 30 seconds.

circuit 2

Circuit 3 – Do 2x through.

G) The “Crazy Legs” –   Begin in a position as if you are going to do a push up.  Bend your left knee and try to bring it up to your left armpit.  Return to starting position.  Bend your right knee and try to bring it up to your right armpit.  Return to starting position.  Repeat 15x.

H) The “Jumping Bean” – Begin by standing on  your mat. Lower into a squat.  Then, jump up with both feet, bringing your knees up towards your chest.  As you land on the ground, lower into another squat.  Repeat 20x.

I)  The “Power Stride” – Begin by standing on your mat with your right foot in front of your left foot.  In an explosive motion, jump to switch legs so that your right foot is behind your left foot.  Repeat, alternating leading foot, nonstop for 30 seconds.

circuit 3

Fitness Tip of the Day

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xoxo,

Workout Girl

 

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