One of my happy places is on the path with my 2 dogs running through trees beside ME.
But if it's descending, this can be the cardio physical exertion that I've wiped out the CrossFit categories that I prefer to try and do within.
It's fast-paced and just 20 minutes, but by the end, I'm sweating through my sports bra, my entire body feels worked, and I'm pumped to take on the rest of my day.
Level one CrossFit coach Sefton Hirsch aforementioned this physical exertion could be a "real burner and it hits all components of the body." Although this is meant to be a workout that
builds cardiovascular endurance the same way running does, I love that these moves also strengthen the muscles in my legs, butt, core, and upper body — I can feel it the next day!
20-Minute HIIT Cardio Workout
Equipment needed: jump rope (or just pretend), Abmat (if you have one for lower back support), and a box (I use my sturdy coffee table).
Directions: Complete four rounds of the below five-minute workout for a total of 20 minutes. There's a ton of jumping, so if it's too much, Sefton says to do the modifications listed next to the exercises. You can also take a one-minute rest between rounds if you need to. Keep reading to learn directions for each move.
- 40 seconds jump rope, 20 seconds rest
- 40 seconds burpees, 20 seconds rest (or squat thrusts)
- 40 seconds air squats, 20 seconds rest
- 40 seconds box jumps, 20 seconds rest (or box step-ups)
- 40 seconds Abmat (Diamond) sit-ups, 20 seconds rest
Jump Rope
Jump rope for 40 seconds. Rest for 20.
Burpees
- Lower into a hunkered squat along with your hands on the ground.
- Do a squat thrust by jumping your feet back to a plank position.
- Do one basic push-up, bending the elbows and so straightening back to a plank.
- Jump the feet forward to the hands, and are available into a squat.
- Do AN explosive jump straight up, obtaining the maximum amount height as you'll be able to.
- Do as several burpees as you'll be able to for forty seconds, followed by a 20-second rest.
Air Squat
- Stand along with your feet slightly wider than your shoulders, feet parallel or toes slightly clad.
- Bend your knees, lowering your hips deeply.
- Bring your thighs parallel to the ground and bend the elbows, keeping weight back in your heels.
- Rise duplicate, straightening the legs utterly, squeezing the glutes at the top of the movement to get the most out of the exercise.
- This counts as one rep.
- Do as several squats as you'll be able to in forty seconds.Rest for 20.
Box Jumps
- Stand along with your feet slightly wider than hip-width distance apart before a durable box that is six to twenty four (or more!) inches tall.
- Bend your knees and swing your arms back.
- Jump onto the highest of the box with each foot, swinging your arms forward to give you a little momentum.
- Step one foot at a time back to the ground, or jump down softly with both feet.
- This counts as one rep.
- Do as several boxes jump as you'll be able to for forty seconds, followed by a 20-second rest.
AbMat Sit-Ups (Diamond Sit-Up)
- Lie on your back, and open your legs to a diamond shape with the soles of your feet pressed together and knees out wide.
- Extend your arms overhead.
- If you have got AN AbMat, place it under your lower back for support.
- Inhale to twist your body part up, and tap the floor in front of your feet to stretch your glutes a bit.
- Slowly lower back to the starting position.
- This counts as one rep.
- Do as several reps as you'll be able to in forty seconds, followed by a 20-second rest.
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