No, I’m not talking about a between-the sheets at-home sweat sesh. Get your mind out of the gutter, girl. I’m talking about a killer cardio blast you can do at home. Think you must have a treadmill or an elliptical machine to get a good cardio blast? Well, sorry, but you thought wrong. This workout will transform you into a heart-pounding sweaty mess. Good thing you can do this entire workout in the privacy of your living room… Sweaty mess?! What sweaty mess??? I’m always looking fresh and fabulous. *wink*
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.
-nada! just you!
Circuit 1 – Do 3x through.
A) The “Going No Where” – Begin by standing in front of the bottom step of a flight of stairs. Bend your left knee to place your left foot on the step. Then, bend your right knee to place your right foot on the step, so that you are standing on the step with both feet. Bend your left knee to place your left foot back on the ground. Then, bend your right knee to place your right foot back on the ground, so that you are standing on the ground with both feet. Repeat nonstop as fast as you can for 30 seconds. Feel the burn!
B) The “Hot Hop” – Begin by standing in front of the bottom step of a flight of stairs. Jump with both feet onto the step and lower into a squat as you land. Then, jump with both feet backwards to land in starting position. Again, lower into a squat as you land. Repeat 12x.
C) The “Walk It Out'” – Begin by standing on your mat. Lower into a squat and place both hands on the ground in front of you. ‘Walk’ your hands out in front of you until you are in a position as if you are going to do a push up. Do 1 push up. Then, walk your hands back towards your feet, and stand up. Repeat 12x.
Circuit 2 – Do 3x through.
D) The “Low Jack” – Begin in a squat position. Jump up to bring your feet wider apart. Land in a squat (with your feet far apart). Jump up to bring your feet closer together. Land in a squat. Repeat nonstop as fast as you can for 30 seconds.
E) The “Side Winder” – Begin by standing on your mat with your feet shoulder-width apart. Bend your elbows to bring your fists to just below your chin. Transfer your weight to your left leg. Leaning your torso to the left, kick your right leg straight out to the side as high as you can. In an explosive motion, jump to switch feet. You should now have your weight on your right leg with your left leg kicked out to the side. Repeat nonstop, alternating legs, for 30 seconds.
F) The “Karate Kick” – Begin in a squat position. As you come up to standing, kick your left leg out in front of you. Return to a squat position with both feet. As you come up to standing, kick your right leg out of in front of you. Return to a squat position with both feet. Repeat 12x each leg, alternating legs.
Circuit 3 – Do 2x through.
G) The “Invisible Jump Rope” – Pretend you have a jump rope. Now ‘jump rope’ nonstop for 30 seconds as fast as you can.
H) “Plain ‘Ol Jumping Jacks” – You know what to do. 1 minute nonstop.
I) “Throwing You A Bone” – You’ve earned a mini-break! March in place for 30 seconds.
Fitness Tip of the Day