It’s a busy time of year for a lot of us. That’s why this cardio and balance workout below is perfect. No more excuses that you don’t have time. You can fit this in because you don’t have to do it all at once, you can break up the circuits – just fit 4 circuits in your day. You can do one while you are cooking dinner, while the kids are doing homework, have the kids join you for one and do one more when they are getting their PJ’s on. Each circuit will take about 8 minutes. SO – all you need to do is take 4 – 8-minute breaks to get this done!
No More Excuses – Cardio & Balance Exercises
Do the following exercise for 1 minute. Repeat circuit 4 times (or if you want more do more circuits). Looking for even more intensity? Add weights.
1. Jumping Jacks
Stand straight, arms at your side. In one movement, jump up and spread your legs apart and raise your arms out and then over your head – Your legs should be hip-width apart and your arms should be over your head, palms together. Then jump up again and in one movement, bring your legs together and your arms back to your sides. That’s a jumping jack. Do this for 1 minute.
2. Ski Jumps
If you are standing on a mat (you don’t need one, it’s just easier to explain) – stand at one end of the mat, legs hips width apart. next, slightly lean on the leg closest to the end of the mat and jump to the other side of the mat, landing on the opposite leg and bring the other leg slightly behind the opposite leg. Then push off the foot that is on the mat and jump side-ways to the other side of the mat. Go back and forth, working through the hips. Keep your head up, chest out, drop your hips. Do this for 1 minute.
—–TAKE A 30 SECOND BREAK – MARCH IN PLACE—–
This is the ultimate full body exercise. Standing straight, bend your knees and bring your hand down to the floor. Next Jump your feet back into a plank position (if you want more intensity- add a push up here). Then jump your feet back to your hands and jump your hands and body up into a standing position. Repeat movements for 1 minute.
4. Jumping Oblique Twist
Stand with your feet together. Bring your arms to shoulder height and touch your hands together in front of you. Keep your upper body facing forward the whole time. Jump off the ground and rotate your feet to the right. As soon as you land jump up again and rotate your feet to the left. Alternate back and forth for 1 minute.
TAKE A 30 SECOND BREAK – MARCH IN PLACE
5. Jumping Jack Squat (just like a jumping jack but with a squat at the end of the jump)
Stand straight, arms at your side. In one movement, jump up and spread your legs apart and raise your arms out and then over your head. When you land on your feet from the jump, land in a squat position – Your legs should be bent in a squatting position and your arms are over your head, palms together. Then jump up again and in one movement, bring your legs together and your arms back to your sides. Do this for 1 minute.
6. High Knee
This is just like sprinting in place. Standing straight, with legs hips width apart. Bring your right knee up towards your chest and quickly place it back on the ground, repeat with the left leg. This should be done quickly alternating knees (like your are running in place) You want to lift your knees as high as you can. Do this for 1 minute.
7. Wall Sit
Find a wall. Stand with your back against the wall, feet shoulder width apart. Slowly slide your back down the wall until your thighs are parallel to the ground. Adjust your legs so that your knees are directly above your ankles. Keep you back flat against the wall. You can put your arms straight out, to the side against the wall or over your head. Hold for 1 minute. Note: if 1 minute is too intense do it for 30 seconds – take a little break and then do another one for 30 seconds and before you know it you will be doing it for 1 minutes.
Repeat this circuit 4 times to get at least 30 minutes of exercise.