CARDIO BLAST
TRAINER Tim Machado //
DURATION 30 minutes //
DIFFICULTY Beginner
Elevate your heart rate and sculpt your body from head to toe with this metabolic boost-style workout. This workout gives you the flexibility to set your own time, pace, and intensity. Dial it up or turn it down depending on your fitness level. Each move is a recommended 30 seconds of work, 60 seconds of rest — for three rounds of each movement before continuing to the next.
1. Jumping Jacks
30 seconds,, 3 rounds
EQUIPMENT:
Dumbbells
GOOD FOR: A significant cardio boost for the beginning of any workout.
INSTRUCTIONS: Start with your feet together and jump out while straightening your arms above your head, then jump your feet back together and bring your arms back down. Repeat for thirty seconds, rest 60.
2. Chest Jack
(
30 seconds,
3 rounds )
EQUIPMENT:
Dumbbells
GOOD FOR: A unique twist on the classic jumping jack.
INSTRUCTIONS: Start standing with your feet together and your arms together out in front of you at shoulder height. Quickly jump your feet back in and bring your palms back together. Keep your arms at about shoulder height — repeat, jumping your feet back out as you open your arms out to the side. Move as quickly as possible. Repeat for thirty seconds, rest 60.
3. High Knees
(
30 seconds,
3 rounds )
EQUIPMENT:
Dumbbells
GOOD FOR: An extra boost of cardio.
INSTRUCTIONS: Run in place, driving your knees up towards your chest with control. Repeat for thirty seconds, rest 60.
4. Speed Skaters
(
30 seconds,
3 rounds )
EQUIPMENT:
Dumbbells
GOOD FOR: An easy way to add extra cardio and add a little leg burn.
INSTRUCTIONS: Start with your legs slightly wider than shoulder-distance apart and arms at the sides. Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle. Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion — arms alternate as you switch sides like a speed skater. Repeat for thirty seconds, rest 60.
5. Lateral Walks
(
30 seconds,
3 rounds )
EQUIPMENT:
Premium Booty Band
GOOD FOR: Adding extra resistance to a simple workout move.
INSTRUCTIONS: Stand with your feet separated and knees slightly bent. Starting with your right side, slowly step side to side with two steps right then two steps left. Repeat for thirty seconds, rest 60.
6. Pop Squats
(
30 seconds,
3 rounds )
EQUIPMENT:
Premium Booty Band
GOOD FOR: While making this move, focus on your core to feel the extra burn.
INSTRUCTIONS: Stand with your feet separated and knees slightly bent. Jump out with your legs wide, then squat to a seated position and hold your core tight. After squatting, jump back to the center and bring your arms down to your sides. Repeat for thirty seconds, rest 60.
7. Diagonal Tap Backs
(
30 seconds,
3 rounds )
EQUIPMENT:
Premium Booty Band
GOOD FOR: Another great use of the booty band and extra resistance for your legs.
INSTRUCTIONS: Start with feet slightly separated and step your right foot back, tapping the floor slightly. Return to starting and repeat for 30 seconds—switch feet, repeating the movement for 30 seconds before resting for 60.
8. Jumping Rope
(
30 seconds,
3 rounds )
EQUIPMENT:
Speed Jump Rope
GOOD FOR: A great and easy way to focus on your posture and core for maximum burn.
INSTRUCTIONS: Grab your jump rope and start with your feet together. Begin jumping for 30 seconds while keeping your chest up and head in line with your spine.
9. Alternating Jump Rope
(
30 seconds,
3 rounds )
EQUIPMENT:
Speed Jump Rope
GOOD FOR: Switching up your regular jump rope routine.
INSTRUCTIONS: Grab your jump rope and start with your feet together. Pick up your left leg and jump one rotation, switch to your right leg and jump one rotation— continue jumping while driving your knees to your chest. Repeat for thirty seconds, rest 60.
