8 Ways to Get A Killer Cardio Workout Inside
When winter - or really any weather - makes your gym plan seem like a joke, break a sweat at home with this full body workout that requires no equipment and very little space, but still takes your heart rate to the ~next level~.
You’ll alternate between dynamic moves that work your legs and butt (the largest muscle in the body), and floor moves that challenge your arms and abs to let the rest of your body recover without wasting time on breaks.
Perform each of the following moves as directed, moving through reps as quickly as possible without compromising your form before moving on to the next one. Repeat the entire circuit up to three times - and don't say no one told you this would be a toughie.
THE MOVES
1. Switch Lunge Squats
How to do it: Stand with your feet slightly wider than shoulders-width apart. Bend both knees to sit back into a deep squat. From this position, extend your legs as you jump straight up, swinging your left arm forward and right arm backward (for momentum) and landing with your right foot a few feet ahead of your left foot. Keeping your shoulders stacked over your hips, bend both knees about 90 degrees, then jump up again, reversing lead arms and legs in the air, and landing with your left foot a few feet ahead of your right foot. Bend both knees 90 degrees, then jump straight up out of the split squat, landing in starting position with your feet parallel. That's one rep. Do 10.
Where you’ll feel it: Your quads, hamstrings, and butt.
2. Mountain Climbers
How to do them: Get into push-up position with your shoulders stacked over your wrists. From this position, engage your core as you drive your left knee in toward your chest. Bring the left foot back to starting position as you drive your right knee in toward your chest. Continue to alternate in quick succession for 20 reps on each side.
Where you’ll feel it: Your core, shoulders, chest, and arms.
3. Low Jacks
How to do them: Start standing with your feet together. Jump your feet apart into a wider-than-shoulders-width stance. Keeping your chest high, bend both knees to sit your hips back into a low squat as you reach down with your left hand to touch the floor. Jump back to starting position and repeat, this time reaching down with your right hand. That's one rep. Continue for 45 seconds.
Where you’ll feel it: Your butt and thighs.
4. Push-Ups
How to do them: Get into plank position with your palms on the floor, your wrists directly beneath your shoulders, and your fingers facing forward. Your feet should be hips-width apart, and your body should form a straight line between the top of your head and your heels. Keeping your shoulders away from your ears, bend your elbows to lower your body in a straight line toward the ground until your forehead nearly touches the floor. Then press into your palms to extend your elbows and bring your body back to starting position. Do 10 reps. (And if a full push-up is too hard, no shade, just try one of these modifications.)
Where you’ll feel it: Your arms, shoulders, chest,
5. 180-Degree Jumps
How to do it: Stand with both feet about hips-width apart and right arm bent and raised, left arm extended behind you Bend both knees to lower down into a deep squat, keeping your chest up. Press through the heels as you extend your legs and explode into a jump, reversing your arms for momentum as you turn 180 degrees in the air. Land with soft knees and jump back to starting position complete one rep. Do 10 reps, turning to the same side every time to prevent dizziness.
Where you’ll feel it: Your legs, thighs, and butt.
6. Leg Raises
How to do it: Lie on your back with your legs outstretched and feet together. Bring your arms along your sides or under your hips for support, and press your palms into the floor. Keeping your legs as straight as possible, engage your core as you lift your feet straight up over your hips. Next, raise your hips up off the ground to stretch your toes toward the ceiling. With control, slowly lower your hips to the floor, then lower your legs with control as low as you can go without arching your lower back or touching your feet to the ground. That's one rep. Do 20.
Where you’ll feel it: Your abs.
7. Curtsy Lunges to Kick
How to do it: Stand with your feet hips-width apart and your hands pressed together at chest level. Keeping your hips square, step your left leg diagonally behind you and bend both knees to a 90-degree angle, keeping the knees behind the toes. Pause, then press into your right heel to return to standing position as you extend your left leg into a side kick. That's one rep. Perform 10 on each side.
Where you’ll feel it: Your thighs and butt.
8. Side Plank With Twist
How to do it: Get into a side plank position on a mat with your left forearm on the floor, left fingertips facing the right side of your mat. Your shoulders, hips, and feet should be stacked, but you can stagger your feet to make this move easier. Without dropping your hips, use your right arm to reach underneath the body. Next, open the chest and reach your right arm straight up overhead. That's one rep. Continue for 45 seconds.
Where you’ll feel it: Your abs and obliques.
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