Ready to strengthen and tighten your mid section but get your heart rate up at the same time? This cardio core workout is the perfect way to do just that. Actually, you'll work a lot more than just your core... you'll be working your whole body. This workout is the perfect way to torch calories in just about 30 minutes.
This HIIT workout is also a great way to workout anywhere - you can do this at home, in the gym, at a park, on vacation or while traveling for work! We love no equipment workouts that can be done anywhere because they are so convenient but can still be super challenging and fun! In addition, HIIT workouts are a great way to get your heart rate up, challenge your heart and lungs and boost your metabolism.
Warm Up
It's important not to skip your warm up. A warm up is necessary to get your body warm, elevate your heart rate and prepare your nervous system for the workout to come.
Knees To Chest - 30 Seconds
Butt Kicks (walking) - 30 Seconds
Squats - 30 Seconds
Jump Rope - 30 Seconds
Repeat this sequence 2-3 times through until warm.
Cardio Core Workout
Do each exercise as intensely as you can with as little time in between exercises as possible. A 10 second break in between exercises is the goal rest time. Only take additional time if you absolutely need it or your heart rate is too high.
Plank Walk Outs - 30 seconds
Jumping Jacks - 30 Seconds
Side Plank (right side) - 30 Seconds
Squat Jumps - 30 Seconds
Side Plank (left side) - 30 Seconds
Speed Run (in place as fast as you can) - 30 Seconds
Mountain Climbers - 30 Seconds
Skaters - 30 Seconds
Rest: 30 seconds to one minute of active recovery - active recovery means you are walking briskly, marching in place, step touching or lightly jogging in place. Active recovery means you are moving and not just standing. You want to keep your heart rate slightly elevated while recovering at the same time.
Repeat the sequence above 3 - 5 times through. *Your fitness level will dictate how many times through the sequence you complete. You may only be able to complete 2 rounds, for example, and that's OK. Work at your own level.
Cool Down
Much like the warm up, a cool down is important. Lower your heart rate gradually and get in some dynamic flexibility to facilitate the cool down.
March In Place - 30 Seconds
Mini Squats - 30 Seconds
Step Touch Side to Side - 30 Seconds
Butt Kicks (walking) - 30 Seconds
Knees To Chest - 30 Seconds
March In Place - 30 Seconds
3 Deep Breaths - Inhale/Slow Controlled Exhale
Margot Rutigliano is a freelance writer as well as the owner of Vita Vie Retreat. She has been a fitness trainer, wellness coach and healthy living adviser since 1999. Vita Vie Retreat is a fitness vacation offering healthy lifestyle transformation programs for men and women of all ages and fitness levels. For more information or to contact Ms. Rutigliano, please visit http://www.bvretreat.com.
Article Source: http://EzineArticles.com/expert/Margot_Rutigliano/1080973
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