Cardio Workouts

Cardio-vascular fitness means better heart-lung capacity. A good supply of blood and oxygen is essential for maintaining your health. Try one of the workouts below!

10 MINUTE INTENSE WORKOUT!!

JUMP JUMP JUMP!!


CIRCUIT 1

PERFORM THIS CIRCUIT 4 TIMES

ALTERNATING SPLIT SQUAT JUMPS

The move: Start in a split stance. Squat down and explode into the air, switching legs and landing in the opposite stance. Alternate quickly and jump as high as you can each time.

10 reps each, 60-second rest

PIKE PUSHUPS

The move: Start in a pushup position and raise your hips until you have a straight line going from your hands to your hips. Keep your elbows in as you slowly lower yourself and back up. Keep your hips up the entire time.

12 reps, 60-second rest

CIRCUIT 2

PERFORM THIS CIRCUIT 6 TIMES

SPIDER-MAN CRAWL

The move: Start in a pushup position. Crawl forward by taking a large step with your right arm and left leg at the same time — get low to the ground and swing your left knee so it almost touches your right elbow. (You’ll look like Spider-Man scaling a skyscraper.) Alternate sides and keep your body low to the ground. To increase the difficulty, crawl backward.

10 reps, 30-second rest

SPIDER-MAN PUSHUPS

The move: Start in a pushup position. As you lower yourself, pull one knee toward the elbow on the same side. As you rise, bring your leg back. Repeat on the other side and continue alternating.

6 reps each, 30-second rest

SINGLE-LEG BOX SQUATS

The move: Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.

6 reps each, 60-second rest

CIRCUIT 3

PERFORM THIS CIRCUIT 4 TIMES

SALUTE PLANKS

The move: Get into a plank position. Bring one hand to your forehead in a salute position and hold for 3 seconds before switching arms. Prevent your hips from twisting as you salute.

6 reps each, 60-second rest

Choose your level (Level 1, 2, or 3) for the exercises below. Do the recommended sets for each level. Each row of exercises should be done continuously. Perform all sets before moving to the next row. For example, if you are Level 1, do first row of exercises 3X each before moving on to the next row. Rest as needed between sets.

cardio light is the go-to workout when you are low and need a pick-me up! This workout is designed to get your body going and your heart thumping without pushing you too hard.

AIRBORNE is a non-stop action at home cardio routine that will work your entire body and challenge your aerobic capacity!

cardio sofa is perfect for that rainy day (or any day) when you feel like going for a run. Get into the sweat zone fast by making sure your knees are waist height during high knees and you are really pumping your arms!

cardio melt is a high intensity, fast-paced, energetic routine that will challenge you! Try being on the balls of your feet throughout every exercise for an additional challenge to your calves and core.