THE AT HOME, ANYWHERE WORKOUT

Author: Margot Rutigliano, CPT, Certified Health Coach

Ah…cardio! Love it or hate it? We love all kinds of workouts at our fitness retreat - cardio included. It can be a great way to challenge your body in more ways than one. Tracking your progress can be a great way to understand what you’re getting out of cardio and how you’re progressing. Working until exhaustion seem daunting but there are some fantastic benefits – such as that happy goodness that comes with producing endorphins. Cardio might not be your favorite though, which is why we created this workout. It only takes 30 minutes and you’re done!

Plus, you’ll work hard. And intensity is one of the most important parts of the workout. Work hard enough and you’ll elevate your metabolism and burn calories at a higher rate for minutes – hours afterwards. That’s enough reason to suck it up and to it, right?

Regardless of whether or not you are a cardio junkie, this workout is the perfect amount of intensity and variation while keeping the time to a minimum. It’s a win win!

WHAT YOU NEED

Equipment Needed
All you need is a timer or watch with timer and water bottle with water.

HOW TO: THE WORKOUT

Warm Up
Always get your body warm before you begin a workout. A quick 3-5 minute warm up is sufficient. Walking briskly, light squats and jumping jacks or jogging in place are a great ways to get warm.

MOVE 1: Speed Run (football) – Standing in place, move your legs as fast as you can as if you’re running. You’ll barely lift your feel off the ground though. Stay on the balls of the feet and “run” as quickly as you can for 30 – 45 seconds.

*ACTVIE REST: March in place, step touch or walk – 30 seconds.
*The point here is to move rather than just standing. Active recovery will help bring your heart rate down but not too much.

MOVE 2: Power Jack – Perform a regular jumping jack but add a deep knee bend when jumping out (similar to a wide leg squat). So, you’ll jump out to a jack squat and then jump legs back to gather for 30 – 45 seconds. Get as much air as you can and go as quickly as you can for the 30 – 45 seconds.

*ACTVIE REST: March in place, step touch or walk – 30 seconds.

MOVE 3: Out Out In In – Starting with feet about hip distance apart and staying in place, step wide with the right foot and then left. Next, step in with the right foot and then the left. This format forms “Out Out In In”. Go as fast as you can for 30 – 45 seconds.

*ACTVIE REST: March in place, step touch or walk – 30 seconds.

MOVE 4: Jump Rope (with or without rope) – If you have a jump rope, great! If not, just simulate the jump rope motion. Jump your heart (as quick as you can) out for 30 – 45 seconds.

*ACTVIE REST: March in place, step touch or walk – 30 seconds.

MOVE 5: High Knees – Run in place with knees as high as you can get them. Go as fast and as high as you can. 30 – 45 seconds.

*ACTVIE REST: March in place, step touch or walk – 30 seconds.

MOVE 6: Butt Kicks – Run in place kicking your heels up as high as you can to your butt. Again, intensity is the name of the game so you want to go as fast and as high as you can. 30 – 45 seconds.

*ACTVIE REST: March in place, step touch or walk – 30 seconds.

Warm Down
It’s always a good idea to warm down. You can do some easy, low impact cardio to cool down. Doing the same movements that you did for the warm up is sufficient: walking briskly, light squats and jumping jacks or jogging in place are also great ways to cool down. Light stretching is also a great idea to end your workout.

One of the great things about this workout is that you can do it anywhere – at home, at the gym, in a park, at the beach, on vacation – anywhere!

If you’re unsure of a move, as your local fitness professional for form information. In addition, you should always consult with your physician before beginning any new physical fitness regime.

If you need personalized workouts, check out our Online Personal Training. We’ll coach you from anywhere in the world!

Join us for a fitness retreat to jumpstart your way into better health and fitness habits.

SAY HELLO TO YOUR NEW CARDIO PARTNER

40 Total Workouts: Done for you, we’ve taken the guesswork out of finding a cardio workout to do.

• 10 Machine-Based Workouts: Choose from a variety of workouts designed for the treadmill, bike, or elliptical to keep things interesting and effective.

• 10 Circuit Workouts: No equipment? No problem! These circuit routines are perfect for any space, providing high-intensity cardio without the need for machines.

• 10 Tabata Style Workouts: Experience the benefits of Tabata training with these quick, intense intervals. Perfect for those short on time but big on results.

• 10 Endurance Workouts: Build your stamina with endurance-focused routines that will keep your heart rate up and your energy high.

• General Tips and Specific Workout Tips: Learn the best practices for getting the most out of your cardio sessions and staying motivated.

• Monthly Planner/Tracker: Plan your workouts or keep track of the ones you've completed with our convenient fillable PDF planner. Stay organized and on track with ease.

• Easy PDF Download: Access your guide instantly with a simple PDF download. Fillable and ready for both digital and print use.

GET STARTED: THE CARDIO COLLECTION