I love this workout. I created it a while back and have become addicted
to it ever since. After I realized that the intervals are kicking my
calorie burn up to 300+ in thirty minutes, it became my go to for
cardio. Quick workouts are awesome and quick workouts that have great
results are my bread and butter.
This work out has five moves that are completed in three sets. The exercises are from P90X, high school gym (weird, I know) and random things I have learned along the way. Each set should take a total of ten minutes done three times with a bonus at the end. Here we go!
1) Warm up jump rope: One minute of jump rope. This will start to get
your blood pumping and your heart rate increasing. This is the only time
that we will be doing jump ropes since you should already be warmed up
in your second and third reps.
2) Jogging in Place: Do this
for two minutes with thirty seconds going to knee ups and thirty seconds
going to kick backs. You should alternate four times total.
3) This puts a little extra into the normal push up.
After completing the push up, you will jump both feet between your hands
and stand straight up, clapping your hands together above your head. If
jumping seems like to much for you after one or two tries, just stand
and keep everything else the same. You can also do the cheater push ups
if really needed. Do twelve of these in one minute for a great core and
interval cardio workout.
4)
Chair Kicks: These are some of my favorite things! Do two sets,
alternating from right leg first to left first. All you want to do is
get a chair and kick one leg, then the other over it. You should be
kicking about thirty inches off the ground. Do 30 kicks (fifteen per
leg) on each side... 60 total.
5)
Plank Runs/Mountain Climbers: This is another exercise that is great
for core, arms, and cardio. You want to get into a plank position and
alternate pulling your right, then your left leg in. You should be doing
this fast enough that is is close to a run. Keep this up for one
minute.
6) Kempo Kicks: Last
Exercise! For this, you want to kick you leg forward, then back for one
minute. Make sure to turn back when you kick back. Alternate to the
next leg after one minute. If you want to bring up the difficulty, do
not let your foot touch the ground!
Bonus: Place a towel on the
ground and jump from one side to the other keeping your feet together.
Do this for one minute then, go on to your cool down. If jumping with
both legs together is too much for you to do for a minute, try thirty
seconds together and thirty seconds hoping from one foot to the other.
This bonus is a great way to keep your heart rate up and work your legs!
Cool Down: Between each
complete workout set, you should have a thirty second to one minute
cool down. Make sure to keep moving during your cool down. Something
like walking in place or back and forth while moving your arms is
perfect.
