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

Published on March 17, 2016 at 7:00 PM

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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.