So, you want to do a cardio workout but you don't want to go running.
Or biking. Or rowing. Or elliptical-ing.
Fair enough.
We asked Lauren Williams, fitness instructor and head coach at Tone House, how to get in a cardio workout without resorting to running, or even going to the gym. She came up with nine great bodyweight moves to mix-and-match for a running-free routine.
Here's how to make your own cardio workout from the following moves:
1. Choose 4-5 exercises from the list.
2. Do the first exercise for 45 seconds, then rest for 15 seconds, then move to the next one.
3. Once you've gotten through 4-5 exercises, that's one round. Complete the circuit for 3-5 rounds total, resting a minute between rounds.
Here's one example to get you started:
Do 3-5 rounds of this circuit:
A. Squat jumps: 45 sec.
Rest: 15 sec.
B. Modified burpees: 45 sec.
Rest: 15 sec.
C. Mountain climber crossovers: 45 sec.
Rest: 15 sec.
D. Alternating toe touches: 45 sec.
Rest: 15 sec.
READY?! Here are the calorie-burning moves:
1. Squat jumps
DO
• Start with your feet shoulder-width apart.
• Keep your core engaged as you jump explosively out of the squat.
• Land softly in a standing position, with slightly bent knees.
DON'T
• Let your knees cave in when you squat.
• Jump so high or explosively that you can’t control your landing.
2. Mountain climber crossovers
DO
• Place your arms under your shoulders.
• Extend your arms fully.
• Keep your neck neutral and your hips in line with your shoulders.
• Bring your knee as close to your opposite elbow as possible.
• Alternate sides for each rep.
DON'T
• Let your hips rise or sag.
3. Lunge with knee drive
DO
• Keep your planted knee at 90 degrees.
• Maintain a vertical torso.
• Use your arms to help with balance.
• Bring your knee to hip height.
• Keep your weight evenly distributed between your front and back foot.
• Alternate sides for each rep.
DON'T
• Don’t let your front knee travel past your toes.
• Lunge deeper than your flexibility allows.
4. Modified burpee
DO
• Keep your shoulders over your hands when in the plank position.
• Land softly when you jump your feet in and out.
• Maintain a neutral neck and keep your shoulders in line with your hips when in the plank position.
DON'T
• Let your hips sag or rise.
• Jump your feet in or out if it’s too challenging; step forward and backward instead.
5. Alternating toe touches
DO
• Lift your upper back off the ground as you reach.
• Use your core to pull yourself up.
• Maintain a neutral spine at all times.
• Alternate sides for each rep.
DON'T
• Strain your neck forward as you reach.
• Shift your weight too much side to side.
6. Skaters
DO
• Use your arms dynamically for power and balance.
• Land softy and with control.
DON’T
• Jump so far you can't control your landing or maintain your balance.
7. Traveling high knees
DO
• Focus on driving your knees up to hip height.
• Use your arms for power.
DON'T
• Take big steps.
8. Plank jacks
DO
• Maintain a neutral neck and keep your hips in line with your shoulders.
• Place your hands under your shoulders.
DON’T
• Let your hips rise.
• Jack so wide your hips sag.
9. Star jumps
DO
• Spread your arms as much as you can while maintaining control.
• Land softly and with control.
DON'T
• Let your limbs go asymmetrical.
• Squat lower than your flexibility allows.
• Jump so high that you can’t land with control.
Special thanks to fitness expert Albert Matheny of Soho Strength Lab and Promix Nutrition for directing this photoshoot.
