What: Turning a rope with handles repeatedly while jumping over it and chanting rhymes.
Why: Itś great cardio, burning about 220 calories in 20 minutes. Jump ropes are inexpensive, travel well, require no special skills and can be used anywhere you have the space.
Requirements: A jump rope, a good pair of shoes, patience and practice.
Variations: Jumping one one foot, alternating feet, crossing the feet, jumping with high knees, double or Even triple turning the rope.
Best jump rope workouts :
Beginner circuit: Alternating 10-30 seconds of jumping with marching in one place for 5-10 circuits. Gradually work up for longer.
Cardio circuit: Alternate 30-60 seconds of jumping with other cardio exercises, such as marching, jogging, jumping jack etc.
Strenght circuit: Alternate 30-60 seconds of jumping with other strenght exercises, such as squats, push ups and dips.
What: Repeatedly jumping the feet wide while circling the arms overhead, then back again.
Why: Jumping jacks burn about 100 calories in 10 minutes. No special equipments or skills are needed.
Requirements: A good pair of shoes, a conditions heart, and a sturdy floor.
Variations: Plyo jacks, stepping the feet out rather than jumping, on a step, holding a medicine ball.
Best way to use jumping jacks in a workout :
In a cardio circuit: Use jumping jacks in a circuit,doing them for 30 to 60 seconds and alternating them with other cardio exercises such as marching, jogging, jump rope, etc. Repeating the circuit 10-30 minutes.
In a strenght circuit: Alternate 30 to 60 seconds of jumping jacks with strenght exercises, such as squats, lunges, push ups and dips for 10-30 minutes.
In your regular workout: Add a high intensity blast to your regular cardio or strenght workouts by adding a minute or more jumping jack throughout the workout or at the end.
3. Jogging in place:What: Jogging in a stationary position
Why: Itś simple, accessible, gets the heart rate up and is a great way to warm up for more intense exercise.
Requirements: A good pair of shoes and a sturdy floor.
Variations: Press the arms overhead, high knees, butt kicks, wide knees.
Best way to use jogging in place in a workout:
As a warm up: Start by marching in place, then slowly change that into a jog to prepare your body for more strenuous exercise.
In a cardio circuit: Alternate jogging in place with other cardio exercises such as marching, jogging, jumping rope, step touches, etc. Do each for 30-60 seconds, repeating for 10-30 minutes.
In a strenght circuit: Alternate 30-60 seconds of jogging in place with other strenght exercises such as squats, lunges, push ups, and dips for 10-30 minutes.
What: Squatting to the floor, jumping the feet to a plank position, jumping back in and standing up.
Why: Itś a killer cardio exercise, burning 100 or more calories in 10 minutes.
Requirements: A good pair of shoes, experience with high impact exercise, an iron will.
Variations: Stepping the feet back in instead of jumping, jump up at the end, add a push up or use equipment such as : Medicine ball, BOSU, kettle bell or gliding discs.
Best way to use burpees in a workout:
Sparingly: As mentioned above itś really, really hard.
In cardio circuit: Incorporate 30-60 seconds burpees every 3-4 minutes of a cardio circuit that includes other exercises such as marching, jogging, jump rope, step touches, and etc.
In a strenght circuit: Add 30-60 seconds burpees every 3-5 strenght exercises such as squats, lunges, push ups and dips for 10-30 minutes.
What: From a push up position running the knees in and out.
Why: Mountain climbers raise the heart rate while building strenght and endurance in the core. No special skills are needed.
Requirements: Strong wrists and a sturdy floor.
Variations: Alternate jumping each foot forward and back, use gliding discs, paper plates or towels, combine them with other exercises such as burpees, push ups, planks.
Best way to use mountain climbers in a workout:
In a cardio circuit: Add mountain climbers to your cardio circuit, doing them for 30-60 seconds each time.
In a strenght workout: Combine mountain climbers with push ups or planks to add intensity.
In combinations: For high intensity, do a series of mountain climbers with burpees, alternate 10 push ups with 10 mountain climbers, or add them to bear crawls.
6. Squat jumps:What: From a squat position, jump as high as you can, landing back in to a squat.
Why: Squat jumps are a plyometric exercise that will raise the heart rate, burn calories and increase power in the legs. No special skills are needed.
Requirements: Happy knees, experience with high impact exercise, a good pair of shoes and a sturdy floor.
Variations: Prisoner squat jumps, froggy jumps, on the BOSU.
Best way to use squat jumps in a workout:
In a cardio circuit: Incorporate 30-60 seconds of squat jumps into your regular cardio workout or in a cardio circuit with other exercises such as marching, jogging, jump rope, etc.
In a lower body workout: Add 30-60 seconds of squat jumps after every 3-5 lower body exercises, such as squats, lunges or dead lifts to increase intensity, power and strenght.
7. Bear crawls:
What: Squatting to the floor, walking the hands out to a push up, walking the hands back and standing up ... like a bear
Why: To get the heart rate way up while building strenght and endurance.
Requirements: A floor, love for bears, experience with high intensity exercise.
Variations: No push up, push up on the knees, keeping the knees down as you crawl in and out.
Best way to use bear crawls in a workout :
In a cardio workout: Incorporate 30-60 seconds of bear crawls into your regular cardio workout or in a cardio circuit with other exercises such as marching, jogging, jump rope, burpees, etc.
In an upper body workout: Add 30-60 of bear crawls every 3-5 upper body exercises such as push ups, chest presses to increase intensity, power and strenght.
What: Punching, kicking and combinations thereof against a bag, the air, (risky) or another person.
Why: Kickboxing can burn more than 100 calories in 10 minutes, at the right intensity, requires no equipment and can help you get out your aggressions.
Requirements: Basic knowledge of kicks and punches.
Variations: Endless combinations of kicks, punches or both.
Best way to use kickboxing in a workout :
Create your own cardio workout: If you´r familiar to kickboxing, make your own combinations.
Exercise videos: Familiarize yourself with different elements of kickboxing with some instructional videos, like this one below.
What: Using a staircase for everything from cardio to strenght training.
Why: Walking stairs is an excellent cardio workout and you can use the steps for a variety of other exercises.
Requirements: A staircase with at least one step.
Best way to incorporate stairs into your workout:
In a cardio circuit: If you hsve a longer staircase, work it in to a cardio circuit. Alternate 1-2 laps up and down with other cardio exercises such as jump rope, jogging in place, jumping jack, etc.
In strenght workouts: Use one steps for push ups, lunges, dips or anything what comes in mind with strenght training and suits the place.
What: The fabulous outdoors
Why: There is fresh air out there, and itś fun to actually go somewhere when you´r exercising.
Requirements: A door to the outside world, a decent pair of shoes,
Variations: Endless.
Best way to exercise outdoors :
Walk: For weight loss, walk at a brisk pace and incorporate hills and sprints to increase intensity.
Run: If you´r a beginner, start with a walk/run program to condition your body.
Play: Tossing a Frisbee or a football, or just being in the park with the kids and chasing them down.
Remember a healthy mind needs and healthy body, Keep training.
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