to spike your heart rate and challenge your core muscles. And. Plus it breaks up the monotony of a long run. Yes, there are multiple layers of muscles (plus soft … In other words, if you complete one round in 2:30, rest for the last 30 seconds before you start again. Bend your knees and hinge forward at your hips, keeping your back flat. Start in a plank with your hands under your shoulders and your body straight. Video. Quickly switch, moving your right knee out and lifting your left knee in. “Treadmills make it easy to do high-intensity interval training.”, Time required: 9-15 minutes (3 minutes per round, repeat for 3-5 rounds based on your personal fitness level and how much time you have), How to do it: Perform the six moves below for 30 seconds each without resting in between, Why it works: “These moves target your entire body,” says Lita Lewis, a certified personal trainer. By adding a jump, you can turn it into an explosive cardio workout. Regular cardio exercise can also help you lose weight, get better sleep, and reduce your risk for chronic disease. Once you’ve completed all 6 moves, that’s 1 round. This delivers more oxygen throughout your body, which keeps your heart and lungs healthy. The jumping jack is a classic cardiovascular or aerobic exercise that can help decrease body weight and fat. Here's why, plus some alternatives. Repeat with your left leg and right hand. This is a core and cardio combo that helps you build a strong base while working up a sweat (with no jumping at all). This is a 20 mins cardio abs workout that will help you get that flat belly and toned abs. The following step of this course is to turn up your cardio exercise in order to burn an enormous amount of calories. How to do it: Perform a warm up jog for 5 minutes. 2 Low Impact Cardio and Abs Workout As you can tell by the many low impact routines on this list, they are a great place to start when you're new to exercising, and they give your body a chance to adapt and get ready for more intense training. Why it works: "These moves are simple to remember and can be done anywhere," says Erika Geering, an ACE certified personal trainer and online coach at Lenexa Rec Center in Kansas. Make Sure that You Perform these Exercises Based on the Workout Routine Down . This exercise works your arms, core, and legs, making it great full-body cardio move. Yes, it's true that that abs are earned in the kitchen—not the gym. Try these effective cardio workouts to get your heart rate up instead. Why it works: "This workout targets the whole body," says Lexie Wohlfort, an ACE and CrossFit L2 certified personal trainer. Intense at Home HIIT Cardio and Abs Workout — Abs on Fire. Cardio & Core 30 minutes to crush your workout? 30 Minute Fat Burning Cardio Workout. Stand with your feet shoulder-width apart. Stand with your legs together and arms at your sides. The best part? Brace your core, pull your shoulders down, and swing your arms back. And kettlebells can be used in ballistic motions, meaning they’re of a higher intensity than other weight-lifting motions and can produce the same effect on the body as sprinting, running, or jumping (but with far less impact on the body and joints).”. The box jump is a cardio exercise that targets your lower body, including your butt, thighs, calves, and shins. This 10-move cardio workout, from trainer Judine Saint Gerard, head coach at Tone House in NYC, can be done right at home—no equipment necessary. Turn your body toward the right corner of the room. Why it works: These nontraditional exercises are a great way to spice up your usual routine. 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