Finally! A killer cardio workout you can do in your living room. Part of our No-Excuses Workout Challenge [1], this is cardio you can do anywhere. It's perfect for torching calories without having to go for a run.
Here's the workout to follow! But keep reading for detailed explanations of each exercise.
Cross Jack
- Stand with your feet shoulder width apart, and extend your arms straight out to either side with palms facing down.
- Jump and cross your right arm over your left and your right foot over your left. Jump your legs to the sides and open your arms, then cross with the opposite arm and foot.
Alternating Back Lunge
- Stand with your feet in parallel and arms by your sides. Take a large step backward with your right leg coming into a lunge, with both knees bent to 90 degrees, while lifting your arms to shoulder height and pulling your elbows back.
- Your front knee should not go beyond your toes.
- Push your left heel into the ground as you step your right foot back to parallel. Then repeat stepping back with the left leg.
Hopscotch
- Bouncing off the balls of your feet, jump your feet wide.
- Hop back to center on your left foot, then jump your feet wide.
- Hop back to center on your right foot, and continue alternating in this pattern.
Windmill Lunge
- Step out to the right with your right leg coming into a narrow side lunge.
- Twist your torso to the right, bringing your left hand to your right foot.
- Push off your right foot to return to standing upright, then repeat twisting to the other side.
Frogger
- Start in a plank position.
- Jump your feet lightly toward your hands, bringing your knees to just above your elbows. Pull your navel to your spine to engage your abs.
- Jump your feet back to plank position, landing as softly as possible.
Knees and Toes
- Start with two high knees, bringing your right knee to your left hand, then your left knee to your right hand.
- Now rotate your right knee slightly outward to bring your right ankle to your left hand, then your left ankle to your right hand.
- Continue in this alternating pattern.
Under the Fence
- Start standing on the right edge with your weight on your right foot. Take a large step to the left with your left foot, crouching as if you are going under a bar that is waist high.
- Transfer your weight onto your left foot as you move sideways, and come to standing on your left leg at the left side of your mat.
- Reverse directions, moving back to the right.
Plank Jack
- Start in a plank position with your feet almost touching.
- Keeping your torso as level as possible, jump your feet wide like a jumping jack. Then jump your legs back together.
- Continue repeating this pattern.
Walking Hamstring
- Standing on your left leg, as you step onto your right heel with a flexed foot, reach your right hand down to touch your right toes. This will give you an active stretch for the back of your right leg.
- Step onto your right foot, and come to standing. Repeat on the other side, and continue in this walking pattern.
Power Skip
- Step onto your right foot and hop into the air, raising your left knee and punching your right arm into the air.
- Land on your right foot, then step onto your left to hop, bringing your right knee up and punching with your left arm. Continue skipping in this pattern.
- This is a slow, kind of lumbering skip, to really focus on hopping off and landing on the same foot.