Whew! Just got finished with a great cardio interval workout. For those of you who think you don’t have time, please read on. I’m crunched for time today, but I really wanted to get in some kind of cardio. Here’s what I did:
Five minute warm up at an easy pace on my stationary bike
2 minutes jump rope at a moderate intensity
40 seconds of burpees**, followed by 20 seconds of recovery
2 minutes jump rope at a moderate intensity
40 seconds of a FAST lateral shuffle, followed by 20 seconds of recovery
2 minutes of jump rope at a moderate intensity
40 seconds of “quick feet” ***, followed by 20 seconds of recovery
1 minute of HARD jump rope (I basically do a high knee run while jumping)
That’s it! I was having SO much fun (okay, so I’m a little weird), that I actually repeated the cycle twice through for a total workout time of 20 minutes (not including warm up and cool down).
Try this for a quick, intense work out this weekend! Please remember to cool down and stretch after your workout, and pay special attention to your Achille’s tendons and calves, as the jumping and shuffling works them pretty hard.
P.S. My bootcampers know what all these exercises are, but I’ll describe a couple below.
**Burpees: Squat down with hands touching the ground outside of your feet, thrust your legs out behind you (into a push up position), jump your feet back to the squatting position, and then stand up. For added fun :-), add a jump as you come up from the squat.
***Quick Feet: Think of a kid doing a foot work drill with a soccer ball: Tap one foot, then the other on the ball, going as fast as you can. I use my back porch step instead of a ball.
Have a great day!
Becky