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.
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.
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.
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.