Total Body Cardio

Save time, work harder and build lean muscle while you do your cardio!

Step away from the elliptical! If I could go back in time and give my 22-year-old self 1 piece of [fitness] advice it would be just that! Sure, logging 60min a day on an arc trainer felt like an accomplishment (and was great for catching up on magazines), but I really wasn’t doing myself any good. When I do cardio now, I try to make it as intense, engaging and multi-purpose as I can with high intensity interval training (HIIT) and circuits that incorporate strength. Why? You can build and tone lean muscle while torching calories – oh, and it takes a fraction of the time! After my chest & ab workout, I hopped over to the basketball court at my gym and did this 20 min cardio routine. 20140514-175509.jpg What you need:

  • Large area for sprints ( I used a basketball court)
  • Jump Rope
  • Bench or box
  • Mat (optional)

Circuit 1: Perform 4 times through

  • 10 air squats (no jumping)
  • 10 skaters (each side, total of 20)
  • 10 tricep dips (on bench or box)
  • 10 mountain climbers (each leg, total of 20)

2 minute jump rope

Circuit 2: Perform only 1 time through, each exercise as a superset with 3 down and back sprints

  • 25 Jump Squats
  • 3 Down & Back Sprints (total of 6 lengths of a basketball court)
  • 25 Up-Up-Down-Down’s (start in plank on forearms, move up to full arms extended and back to forearms for 1 rep)
  • 3 Down & Back Sprints
  • 25 Push Ups
  • 3 Down & Back Sprints
  • 25 Jump Lunges (each leg, total of 50)
  • 3 Down & Back Sprints

2 minute jump rope

Circuit 3: Perform 3 times through

  • Long Jump length of gym/court
  • Back pedal to start
  • Bear crawl length of gym/court
  • Backwards bear crawl to start

This should take you about 20min with no rest but if you need it, take a breather!    

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