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Burn Fat Fast: Cardio Workout

By October 3, 2018workout

Burn Fat Fast: Cardio Workout 

This workout is not for the faint of heart. It is short, it is quick and it is definitely intense. High interval cardio training is good for you – know why? Because exercises like these get your heart rate up, kickstart your metabolism and allow your body to burn calories even hours after you’ve finished the workout.

Experts say we should be getting our heart rates up for at least 30 minutes, once everyday. This workout is great for this. It’s not too long (although you can opt to make it longer), but it will certainly get your blood pumping! Try it out and see what you think. Good luck!

EQUIPMENT + OVERVIEW
EQUIPMENT //
+ This workout is totally equipment free! You can do this workout from anywhere, because all you need is your body.

 

WORKOUT STRUCTURE //
Do these 8 cardio intensive exercises for 1 minute each + 30 seconds of recovery in between. I challenge you to complete the circuit twice through so your metabolism is getting the biggest boost you can give it.

WORKOUT DETAILS

Duration    16 – 24 mins  |  Type  HIIT, Cardio
CARDIO WORKOUT  STEP-BY-STEP   //
  • Running In Place
  • Side Hops
  • 1 Hop Forward, 2 Hops Back
  • Downward Dog
  • Barrier Jumps
  • Jumping Jack Squats
  • Running Bun Whackers
  • Side Kicks
  • Jumping Front Kicks

BREAKDOWN //

1 // Running In Place

Step 1 //

Begin running in place. Move your feet fast and bring your knees higher than you would when running normally. Do this for 1 minute without stopping, then rest for 30 seconds.

2 // Side Hops

Step 1 //

Start standing with your feet together.

Step 2 //

Begin the exercise by hopping on your right foot towards the right. You left foot should follow quickly behind, tapping lightly on the floor next to your right foot.

Step 3 //

Then jump immediately over towards the left, landing on your left foot. Your right foot will follow and tap the floor beside your grounded foot before you repeat and jump again over to the right side. Pretend you are jumping over an imaginary line on the ground, keeping your jumping width wide and the intervals between hops short. Do this as many times as you can for 1 minute, then rest for 30 seconds.

3 // 1 Hop Forward, 2 Hops Back

Step 1 //

Start standing with your feet together.

Step 2 //

Begin the exercise by taking one long jump forward, keeping your feet together, and using your arms to catapult yourself forward.

Step 3 //

Take two small hops backwards to bring yourself back to where you started. Repeat these motions over and over for the next minute, then rest for 30 seconds.

4 // Downward Dog Barrier Jumps

Step 1 //

Begin in downward dog position.

Step 2 //

Walk your feet together over to one side. Imagine there is a barrier on the ground beside you, running parallel to your body.

Step 3 //

Begin the exercise by jumping your feet over the imaginary barrier, over to the side opposite the one where you began. Bend your knees as you jump, kicking your heels up towards the ceiling as you jump from one side to the other.

Step 4 //

Repeat this jumping motion in the opposite direction, still aiming to clear the imaginary barrier on the ground beside you. Repeat for 1 minute, then rest for 30 seconds.

5 // Jumping Jack Squats

Step 1 //

Start standing with your feet together.

Step 2 //

Complete a classic jumping jack by jumping out with your legs and bringing your arms up towards the ceiling on opposing diagonals. Your body should form an X shape.

Step 3 //

As you land in the X out position, bend your knees and sink into a double lunge squat.

Step 4 //

Straighten your legs back up and jump your feet back together, bringing your arms down, and landing back in starting position. Repeat as many jumping jacks as you can for 1 minute, then rest for 30 seconds.

6 // Running Bun Whackers

Step 1 //

Start standing with your feet together, your arms bent at your side.

Step 2 //

Begin running in place, but this time, kick your heels up to touch your butt with each step. Move your arms fast, while keeping them strong, as you run. Repeat for 1 minute, then rest for 30 seconds.  

7 // Side Kicks

Step 1 //

Start standing with your feet together. Bend your elbows and keep your forearms at your chest.

Step 2 //

Balance your weight on one foot, then kick your opposite leg out to one side. The higher you kick your leg the tougher this exercise is, so adjust according to your fitness level and comfortability. Touch this leg back down to the ground, then repeat the kick again. Do this for 30 seconds on this side as many times as you can.

Step 3 //

Repeat this exercise this time balancing on your opposite foot and kicking out your opposite leg. Do this for another 30 seconds before taking a 30 second rest.

8 // Jumping Front Kicks

Step 1 //

Start standing with your feet together.

Step 2 //

Raise your left leg up so that it is parallel with the floor, extended straight out in front of you.

Step 3 //

Bring this leg down to the ground and jump onto it, switching your weight from your right side to your left. As you do this, raise your right leg up so that it’s parallel with the floor.

Step 4 //

Repeat these motions for 1 minute. Jumping and switching back and forth from your left to your right leg. Focus on crunching your abs to help you kick your legs up and stay balanced throughout the exercise.

And you’re done! Think you have it in you to do another circuit?

Take some time to recover, stretch and drink some water. It’s important to listen to your body and know when it’s had enough. But it’s also okay to push yourself, push your limits and really wear yourself out completely. Don’t over do it, but take the challenge and see what your body is capable of. You might be pleasantly surprised!  

#Inspireyourself

Amanda

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