20 Minute No-Running Cardio Workout

BEGINNER

INTERMEDIATE

ADVANCED

30 Sec Work/30 Sec Rest
4 Rounds

40 Sec Work/20 Sec Rest
4 Rounds

50 Sec Work/10 Sec Rest
4 Rounds

SKIPPING FOR DISTANCE

skippingfordistance

1

Begin in a standing position.

2

Leading with your right leg, skip for maximum distance.

3

Repeat on the opposite side.

4

Continue for 10 reps and then turn around and repeat.

CHAIR JUMPS

chairjumps

1

Begin in a neutral standing position, feet shoulder width distance apart, arms at your side.

2

As you lower down into a squat position, push your hips back like you are going to sit down on a chair.  Try to keep your weight in your heels, chest lifted, core engaged and gaze forward.

3

Keep your arms relaxed in front of your chest, palms facing in towards one another.

4

At the bottom of your chair squat, drive through the bottom of your feet and explode up leaving the ground as your press your hips forward and drive your arms back behind you.

5

Land softly on your feet, returning to the low chair squat.

6

Repeat.

BUTT KICKER RUN

buttkickerrun

1

Begin jogging in place.

2

On back stride bring heel to butt.

3

Repeat at rapid pace.

SUMO SQUAT HOP

sumosquathop

1

Start in a wide sumo squat stance, feet wider than hip width distance, heels in and toes out.

2

With weight in your heels & chest lifted, perform a squat, touching the ground.

3

Explode up, pressing your hips forward and reaching your arms into "prayer position" as you jump (this reduces how much you can use your arms to propel yourself up, as we want to engage your legs in this exercise).  Legs remain in a straddle during the jump.

4

Repeat.

180 SPIDERMAN JUMPS

180spidermanjumps

1

Begin in a squat position with left hand touching the floor and right arm extended.

2

Jump and twist 180 degrees to land with right hand touching and left arm extended.

3

Jump and twist 180 degrees to land in the original position.

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