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5-Move Full-Body Cardio Workout

5-Move Full-Body Cardio Workout

Today we’re kicking items off with a full-body cardio workout, and we’ve got some good news and some bad information along with it. The good news? Today we’ll be introducing an infamous maneuver: burpees. The bad information? Today we’ll be introducing burpees. LOL.

Love them or hate them, burpees are sure to up the ante upon any workout. They’re meant to be hard no matter your fitness level, as the goal is to perform them as quickly as possible thus your heart rate will skyrocket. On the plus part, their ability to make your heart pump thus quickly would make burpees an extremely efficient and effective cardio exercise. And, they function pretty much your entire body, as SELF previously explained.

A burpee is a single maneuver that incorporates jumping, squatting, planking, and, if you would like to make it extra spicy, doing a push-up. Like many other exercises, burpees become much easier the even more you practice them. You’ll also feel even more mentally ready for the challenge every single day get used to facing them head on. If you understand you hate burpees, or you’ve by no means carried out one before and now you’re a tad nervous to try, that’s alright. You can always give them a shot today, see how you think, and, if you choose, never do a single burpee again.

It can feel good to return to techniques we’ve previously felt uncomfortable doing, or were too scared to try, and see if we can procedure them with a new and different mindset. Trying new items and allowing for second chances is integral to living an expansive existence, anyway. Why not start with a little round of burpees?

So without further ado, delight in this full-body cardio workout. We’ll discover you on the other side!

 

WORKOUT DIRECTIONS

Do each move below for your selected interval of work and rest. At the end of all the moves, rest for 60 seconds. That’s 1 circuit. Do the circuit 3–5 times. Then try the countdown finisher.

  • Option 1: 30 seconds of work, 30 seconds of rest
  • Option 2: 40 seconds of work, 20 seconds of rest
  • Option 3: 50 seconds of work, 10 seconds of rest


EXERCISES

  • Jump Rope Shuffle
  • Glute Bridge March
  • Russian Twist
  • Lateral Lunge Shift
  • Burpee


COUNTDOWN FINISHER

Start a timer for 5 minutes. Do each move below for the indicated number of reps, as quickly as possible, with no rest. After you finish all the moves, hold a forearm plank until the timer runs out. Note: Each side equals 1 rep.

  • Skater x 50 reps
  • Jumping Jack x 40 reps
  • Squat x 30 reps
  • Russian Twist x 20 reps
  • Squat Thrust x 10 reps
  • Forearm Plank Hold


1. Jump Rope Shuffle

  1. Stand with your feet hip-width apart and hands holding an imaginary rope.
  2. Mime swinging the rope with your wrists while you jump both feet up. Try to hop as quickly as possible, going for speed more than height.


2. Glute Bridge March

  1. Lie faceup with your knees bent, feet flat on the floor, and heels a few inches away from your butt so that your fingertips graze your heels when arms are at your sides.
  2. Squeeze your glutes, engage your core, and lift your hips, keeping your knees close together (don’t let your legs splay wide as you lift).
  3. Hold in the lifted position and march your right leg, then your left leg, without dropping your hips.
  4. Once all reps are completed, place both feet back on the floor and slowly lower your hips to return to your starting position.


3. Russian Twist

  1. Sit tall with knees bent and feet flexed, so heels rest on the floor. Keep your back as flat as possible, chest up, and core engaged.
  2. If you’re using a weight, hold one weight with both hands close to your chest. If you’re not using a weight, hold hands in prayer at chest height.
  3. Rotate your torso and arms to the right, bringing your hands down by your side. (Your hands do not have to touch the floor.) Keep your legs and hips as still as possible, and do not arch or round your spine as you twist.
  4. Repeat on the other side. Move as quickly as possible, rotating side to side, while maintaining good form.
  5. Make it harder: Lift feet off the floor, so shins are parallel to the floor and you balance on your sit bones throughout the exercise.


4. Lateral Lunge Shift

  1. Stand with your feet much wider than hip-width, engage your core, and place hands on your hips or clasp them at chest height.
  2. Lean your hips to the right, bending your right knee, hinging at the hip, and sending your butt back to sink into a lateral lunge on the right side. Keep your left leg perfectly straight.
  3. Without moving your feet, push through your glutes to return to your center starting position.
  4. Now lean your hips to the left, bending your left knee, sending your butt back, and sinking into a lateral lunge on the left side.
  5. Return to center and continue to alternate sides.


5. Burpee

  1. Stand with your feet shoulder-width apart and arms by your sides.
  2. Squat and reach forward to place your hands on the floor, shoulder-width apart.
  3. Jump your legs straight out behind you into a high plank with your hands stacked underneath your shoulders.
  4. Bend your elbows to lower your chest all the way to the floor, then straighten your arms to return to a high plank.
  5. Jump your feet toward your hands.
  6. Spring up, reaching your arms overhead.
  7. Land lightly on your feet and immediately drop down into your next rep.
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