This thirty minute set of cardio exercises will surely get the best of your body and maintain your health as well. It is useful within a wide range of fitness levels mainly because of the easiness to modify them so they can be more or less challenging for you.
As much of a great cardio routine it is for intermediate exercisers, even the advanced and more experienced exercisers are definitely likely to break a sweat over the course of the half hour workout.
In addition, it makes up for a perfect recovery cardio workout, and that is a simple routine that burns off a tremendous amount of calories without disrupting the resting or healing process after an intense interval training or strength training routine.
Most of the times you won’t even need a single piece of gym equipment to do the workout, but you are always free to add some dumbbells to some of the exercises as to increase the overall difficulty of the workout.
There are 4 groups of 3 different body weight exercises with intervals of 40 seconds on, 10 seconds of rest, twice for each group. The warm up, resting and stretching are both included.
The exercises are:
Group 1
High Knee Push
Lateral Step Pulls
Forward Step Rows
Group 2
High Plank Knee + Lift (one for each side)
Up Facing Plank + reach (one for each side)
Flutterkicks
Group 3
Stutter Jacks
High Kick + Knee
Hops: 1 Forward + 3 Back
Group 4
2 Hooks + 2 Uppercuts + 2 Jacks
Lateral Jumps or Hops
High Knee Holds
Additional set:
Up & Over Steps
Walk downs
Bow + Twist
Make sure to perform these exercises as often as possible, but search the Internet or ask other fitness experts on more exercises in order to keep yourself entertained.
These exercises can be combined with any sports. It makes for a very good companion with our strength training routines and different types of high-intensity interval training.
Have fun!
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