This cardio discipline workout is a programme which helps one get the much-wanted quick boost for the heart. Whether working from home, stranded indoors due to the weather, or just too bogged down to drive to the gym, this regime will give you a great and affective workout. Heart pumping and versatile, these set of exercises will activate every muscle in the body making you burn calories fast.
Step-hop and kick
A very popular cardio workout. This is an easy and straight forward exercise that can be a part of your warm-up routine or running. It effectively targets the quadriceps, glutes and calves. l Begin by lifting your right knee up towards your chest. l As soon as it returns to the ground, switch and repeat the motion with your left leg. Simulate a running motion and alternating. l Do the exercises for 45 to 60 seconds.
Lateral Bounding
Lateral bounds help you regain lateral power. This exercise helps generate hip power and stability. l Start in a shallow squat with your weight on your right foot.l Leap sideways, to the left. l Landing on your left foot, bring the right foot to the left. Immediately reverse directions and jump to the right. Continue jumping side to side. l Do two sets for 45 seconds each.
Plie side oblique crunch
This is a great standing ab exercise. This functional core exercise works more than just your abdominal muscles, thus burning more calories than regular ab exercises done on the floor. l Start in a wide stance with your toes pointed out; bring your hands behind your head with your elbows up and wide. l Bend your knees over your toes, coming into a squat with your thighs almost parallel to the floor. lAs you come up to standing position, lift your right knee, while bending to the right, bring your right elbow and knee together, doing a side crunch. l Straighten your back as you bring your right foot to the floor, and bend both knees, coming into a sumo squat. This completes one repetition. Alternate on the left side. l Do 12-14 repetitions of two sets each.
Mountain Climber
This is a full body workout, so by engaging most muscles in the body you are burning more calories in less time. The benefits of this workout improves flexibility, blood circulation and overall strength as it works 12 muscles groups including the deltoids, triceps, pecs, quads and hamstrings. l Assume a press-up position so your hands are directly under your chest, shoulder-width apart with straight arms l Your body should form a straight line from your shoulders to your ankles. l Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. l Return to the starting position and repeat with your left leg. l Continue alternating by doing eight repetitions of two sets each.
Cross Jacks
This exercise takes it root from the jumping jack, a common exercise with a twist. This form targets major muscles such as the glutes, inner and outer thighs along with the legs, abs and shoulders. l Stand straight with your feet shoulder-width apart and your arms extended out to the sides. l Jump up and cross your left leg in front of the right , and your left arm on top of the right.l Jump again and return to staring position. l Repeat, and reverse the position of your arms and legs. l Do 10 repetitions of two sets each.
The writer Manish Jaswal is the director of Spa. The exercises have been performed by Shalini MS, a fitness instructor.
