Not Your Average Cardio :
Burn calories and fat with this at home “cardio” interval workout. You will need a box jump and a jump rope for this workout, but if you don’t have those we can modify! If you don’t have a box jump you can sub them with jump squats, stair jumps or tuck jumps. If you can’t jump rope inside or you don’t have one you can mimic the jump rope movement with nothing in your hands. I will also be giving modifications for each move if you are new to interval training.
The workout: 50 sec work – 10 sec rest x2
50 seconds for each move with a 10 sec rest in-between. Do the whole circuit twice through without resting.
- box jumps
- mt climbers
- butt kicks
- jump rope
- plank jacks
- jump lunge
- star jump
- bike abs
- hollow rocks
- flutter kicks
Modifications:
- step- ups
- plank hold with knees down
- slow butt kicks
- jump in place
- plank leg step outs
- lunge with no jump
- jumping jack
- slow bike abs
- leg raises- one at a time
- flutter kicks with your legs higher off the ground
Another way to modify this workout is lowing the time for the movements, so do 30 sec instead of 50 sec. Or you can make the rest longer.
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Kim Venti