20 Minute Moderate to Intense Cardio Circuit

You know I’m always in favor of a short workout. It minimizes the excuse of not exercising at all. And sometimes because a workout is short the intensity has to be turned up just a bit. Makes sense right?

Moderate to intense/vigorous exercise is what’s going to get you weight loss results, if that’s what you are looking for.

Believe it or not, cardio and strength training are equally important. Yes, you want to build muscle so you can burn fat, but you also want to exercise your heart.

The benefits of cardiovascular exercise includes, but not limited to:

• decrease in risk of heart disease
• good stress management
• improve brain function
• reduce the risk of developing Alzheimer’s
• improves physical endurance

So are you ready to turn it up this morning and get your cardio on?

Let’s go!

EXERCISES (step-by-step)

Jumping jacks:

Step 1: Start in a standing position with your arms to your sides.

Step 2: As you jump bring your arms out to the sides then up above your head while bringing your feet wider than your shoulders. Then jump back into starting position. Repeat for the total amount of desired repetitions.

Burpees:

Step 1: Start with your feet hip width apart and your arms to your sides.

Step 2: Lower yourself into a squat position with your hands flat on the floor in front of you for support.

Step 3: Kick your legs back so you end up in an upright push up position.

Step 4: In a jumping motion, bring yourself back to position 2.

Step 5: In one motion, jump up and raise both hands over your head. Repeat for the desired amount of reps.

Advanced: Do a push up before step 4.

Mountain climbers:

Step 1: Place your palms face down on the floor, elbows straight. Legs should be straight, heels up with only your toes on the floor. Body is up off the floor (the position should mimic a traditional push up start position)

Step 2: One at a time, at a brisk pace, bring one leg in towards your chest, bending at the knee. Envision the floor is a mountain and you are climbing it so your feet would provide the traction to climb.

Step 3: Continue alternating legs at a brisk pace. Repeat for the total amount of desired repetitions.

High knees:

Step 1: Start in a standing position.

Step 2: Bend your left knee at a 90 degree angle and raise it up as high as you can.

Step 3: Bring your left knee down and repeat with the right one. Repeat both legs one at a time as fast as you can for the desired amount of reps or time.

Squat jumps:

Step 1: Stand with feet shoulder width apart, back straight, legs straight, toes pointed out straight in front of you.

Step 2: Slowly bend at the knees and lower your body into a squatting position. Don’t let your knees go past your toes. (Hint: squat down as if you are about to sit in a chair).

Step 3: Jump up bringing your feet together, standing straight.

Step 4: Jump back into a squatting position. Repeat for the total amount of desired repetitions.

Modified: Instead of jumping just bring one foot in and then the other one in (and each back out for squat position).

Air jump ropes

Pretend you have a jump rope in your hand and jump. Move your hands as if you were actually holding a jump rope. Repeat for the total amount of desired repetitions.

What’s your favorite way to do cardio?