Cardio Blast

Cardio Blast Workout

Sticking to a cardio routine is no cakewalk. Unpredictable weather may short-circuit your plans for a run outside. Opt for indoors, and too much machine time can turn your routine into a rut. Our cardio plan busts boredom by mixing up the moves and working your body from head to toe while still elevating your heart rate. Better still, it can be done indoors or out, late or early—no equipment necessary.

Game Plan

• Do each exercise for 1 minute; switch to the next move without resting.
• Make a 20-minute workout by repeating the sequence 4 times.
• Make a 30-minute workout by repeating the sequence 6 times.
• Perform the routine 3 times a week in the beginning, resting 1 day between. When ready, try doing the workout 4 to 5 times a week.

1. Side Shuffles with Knee Raise

Step 1: Stand straight, feet shoulder width apart, with knees unlocked. Quickly shuffle to your left for two seconds.

Step 2: Stop, then raise your right knee as high as you can toward your chest; lower foot back to floor. Quickly shuffle back to the right for two seconds, and raise left knee toward your chest; lower foot back to floor.

Repeat: Continue the drill for 1 minute.  

2. Squat Thrusts

Step 1: Stand with feet shoulder-width apart, arms at sides. Quickly squat down as low as you can and place palms flat on floor, shoulder-width apart.

Step 2: Kick your legs out straight behind you (you should look like you're about to do a push-up).

Step 3: Quickly jump your feet back to squat position, knees at chest, then immediately stand—or jump—up to standing as you raise your hands above your head.

Repeat: Continue the drill for 1 minute.

3. Around-the-Clock Lunges

Step 1: Stand straight with feet and legs together, hands on hips. Lunge forward with left foot, then push back to standing.

Step 2: Perform a side lunge by planting left foot out to your left side, then push back to standing.

Step 3: Extend left leg behind you and lower yourself into a reverse lunge, then push back to standing.

Repeat: Perform the drill with right leg; continue alternating legs for 1 minute.

4. Scissor Jumps

Step 1: Stand with right foot in front of left, spaced about 2 feet apart. Extend right arm behind you and left arm in front of you, elbows comfortably bent near 90 degrees.

Step 2: Quickly jump up and switch arm and leg positions while in the air, so you land wit left food in front of right foot, right arm in front of your body, left arm behind you.

Repeat: Continue jumping and alternating legs for 1 minute.

5. Cross Punch Kicks

Step 1: Stand with feet about hip-width apart, right foot in front of left foot. Hold fisted hands in front of your face, palms facing each other. Quickly throw a punch in front of your body at chest level, pull back, then throw a right punch and pull back.

Step 2: Next, kick left leg forward about waist-high, then lower back to floor. Jump and switch your stance—left foot in front of right foot—and perform again, this time throwing a right punch, a left punch, then kicking forward with right leg.

Repeat: Alternate for 1 minute.