Tuesday, December 11, 2012
Want to do cardio but don't want to run? Or use the treadmill? I found a Greatist post that will kick your butt.
35 Cardio-Based Bodyweight Exercises
Power skip. Skipping isnít just for kids. Raise the right knee up towards the hip while reaching your left arm overhead. Land on the ball of your left foot, and then alternate the skipping motion with the opposite arm and leg. Shoot for 10-15 skips as high as you can go.
Jumping Jacks. This classic cardio move is a great way to warm up. Start with your feet together and hands at your sides, keeping the core engaged. Next, jump both legs out to the side (wider than your hips) while raising your arms overhead. Keep your knees bent as you jump again to bring your feet back together and arms down. Thatís one. Now see what 20-30 feels like!
Foot fires. Things are really heating up now. In a quick, shuffle motion, lift the heels off the ground (only about an inch tops) while keeping the upper body relaxed. You can shuffle in place or move back in forth ó your call!
Mountain climber. Weíre not going up any real mountains, but these are a close second. Start down on your hands and knees, and bring the right foot forward to the chest while the left leg remains straight. Engaging the core, quickly switch legs, and keep this rhythm going for 15-20 reps.
Invisible jump rope. Hop over an invisible rope (no need to jump more than an inch or two off the ground) by staying on your toes and pushing off with the balls of your feet. Make quick, small movements with your wrists as if youíre holding a rope, and go crazy for 60 seconds.
Lateral step over. Find a bench and stand to its side with the right leg closer to the bench. Lift your right knee up and bring the leg over the bench, not stepping on it. Then lift your left leg to meet the right, bringing the feet together before moving back ó left leg first this time. Go to step city for 15-20 reps.
Skaterís lunge. Begin with your legs a bit wider than shoulder-width apart, toes pointing forward. Lowering into an athletic stance, slide to the left into a side lunge with your hands on the left knee. Then move quickly over to the right side, repeating the motion. Go back and forth for 45-60 seconds like youíre a skating on thin ice. (Lose the kicks and go socks-only to help you slide!)
Flutter kick. Time to kick up the cardio ó literally. Lie down on your back with your arms at your sides and legs extended. Then, lift your heels off the floor (about six inches) and begin kicking up and down. Try to keep this up for a minute, and remember to keep the core engaged!
Power punch. Itís time to bring the boxing-ring a little closer to home. Stand with your feet shoulder-width apart, and the right leg a few inches in front of the left. Raise the fists up and keep the elbows in. Punch the fist closest to your body in front of you, while rotating the torso. Give a good 10 punches before switching arms and leg stance.
Upper cut. Need another boxing move? Get into the same stance with one leg slightly in front of the other, but punch the back fist upward, as if youíre aiming for the sky. Keep this motion going for 30 seconds, or switch it up and add the power punch for a one-two combo move!