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Jump Shot Cardio Workout Move

A Squat Variation to Get Your Legs Burning and Your Heart Rate Up!

You don't have to be an athlete to try this basketball move! The jump shot, one of our favorite moves from Burn Pilates, is a serious cardio workout that tones and strengthens your legs, and it's a nice little switch-up from your ordinary squat. Do these at home while you're watching March Madness (or even if you're not watching . . .) to get a quick, equipment-free cardio workout in.

  • Start at the left edge of your mat and take a big step to the right, moving through a low, wide squat, sweeping the mat with your left hand.
  • Bring your left foot to your right, coming into a narrow squat. Jump straight into the air and "take a shot" with your right hand. Don't forget to follow through by straightening your elbow and flicking your wrist as if you were shooting a basketball.
  • Land softly with your feet parallel. Keeping your knees bent, step the left leg wide to the side to repeat the entire sequence on the other side. The side-to-side movement should be fluid and controlled.
  • Continue to take jump shots for 30 to 60 seconds.

Related: Burn Up the Calories With This At-Home Cardio Workout

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