Most fast cardio weight loss regimens involve high intensity interval training (HIIT) that takes your breath away. And while they're great for conditioning and fat loss, all those jumps can affect your joints and lead to muscle dysfunction and injury.
In this anywhere body weight workout, you will press hard for 20 minutes to create core stability, open your hips tight, and get a much-needed cardiovascular benefit that is much more effective than jogging. We have designed this workout by alternating lower body and upper body movements as well as push and pull exercises so there is no need to rest. In this way, you can make the most of your time, performing two sets of these eight movements as one circuit.
1. Advance of the lunge to the instep
Why it works: If you could choose a single movement to stretch your entire body and prepare it for an athletic, three-dimensional movement, this would be the one.
How to do it: Begin by stepping forward with your left foot forward lunge. Place your right forearm (or hand) on the floor and your left elbow toward the inside of your left foot (as shown here). Hold the stretch for two seconds. Then place your left hand off your foot and push your hips up, pointing your toes up. Return to the standing position and repeat with the right foot. Continue alternating sides.
2. One Arm and One Leg Table
Why it works: This movement challenges you to keep your back flat and stabilized.
How to do it: From a flexed position with your forearms on the floor (as shown here), push up and rest your weight on your elbows. Tuck your chin so your head is in line with your body. Raise one arm and opposite leg, hold for two seconds. Change limbs. 3. Pullup
Why it works: Pull-ups create a V-shaped back, powerful shoulders and work your chest. If you haven't tried them since the fourth grade physical fitness test, it's time to visit again.
How to do it: Grab the bar with an overhead grip. Hanging on the bar, pull your shoulder blades back and down to lift your body and generate momentum. Finish by pulling up with your arms.
3. Three-way pushup
Why it works: By doing three sets of 10 push-ups in three different positions consecutively, we are rapidly expanding this workout while challenging our chest and shoulders from three angles.
How to do it: Do 10 traditional push-ups (hands directly below the shoulders) followed by 10 "diamond" push-ups (index fingers and triceps touching each other), followed by 10 wide-grip push-ups (hands wider than the shoulders).
4. Squat Jump
Why it works: Squat jumps work your hips, knees and ankles, and what is called the triple flex response that creates power in your jumps. If you can develop a triple flex, it will help you with your running.
How to do it: Stand with your feet just outside your shoulders. Squat down, keeping your knees behind your toes. After holding this position for two seconds, jump vertically. Pull your toes up your pimples in the air to prepare for landing. Be sure to land smoothly, hips back and down.
5. Burpee
Why it works: Burpees are a full-body exercise that gives you all the benefits of push-ups while also challenging your cardiovascular system, increasing the intensity of your workout.
How to do it: Squat down, put your hands on the floor and "jump" your feet into a flexed position. Do a pushup, then jump your feet into your hands. Then jump as high as you can, throwing your hands over your head.
6. mountaineer
Why it works: I'm sure it gives you gas from those burpees, but we're going to stay on the ground and continue pushing the cardiovascular component of training with climbers, who develop the hip flexor and abdominal muscles.
How to do it: This movement imitates mountaineering. Think of the ground as your mountain. Start in the flexed position with your toes on the ground. Alternate your knees toward the corresponding arm and keep your hips down throughout the movement.
7. V-Sit Crunch
Why it works: This further challenges your abs after climbers while giving you a little breather. Even if your abs are buried deep below that belly, this will help build your core strength.
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