![]() Dancing has been shown to help improve your mood and is an awesome standalone workout or a fun way to finish out your favorite circuit! Side Toe Taps Side Toe Taps Stephanie Mansour / TODAY If you’re looking to spice up your cardio routine while having some fun, dance! Put on your favorite song and focus on keeping your body moving to the beat, incorporating your arms and legs for a full-body cardio workout. Always land with softly bent knees, and swing your arms to keep your heart rate up. You can pick up the pace and increase the impact of this workout by adding jumps. As you start moving faster, try and keep your knees up as high as you can. March your right knee up toward your chest, place it down, and then march the left knee toward your chest. Keep your chest up, core strong, and glutes engaged throughout this movement. Starting with your right foot and following with your left, shuffle right for 3 or 4 steps (depending on your space), and then repeat to the left. ![]() Bring both of your arms in front of your chest, holding them up to help you keep your balance. Starting with your feet hip-distance apart, sink into a deep knee bend. Remember to breathe and concentrate on engaging your abs, glutes and hamstrings. Repeat while alternating your legs, keeping a steady pace. Return your right leg back to plank position bring your left leg under your chest toward your left elbow. Bring your right knee under your chest toward your right elbow. Mountain climbers Mountain climbersīegin in plank position, with your back straight, hips low and core engaged. Softly return back to your starting squat position and repeat. With control, jump straight up and swing your arms overhead. Make sure you keep a strong, straight back and your knees behind your toes. With your feet hip-distance apart, lower into a squat position. The Jump squat is a power move that target your core and entire lower body. The faster you go, the more you may feel like you’re running in place - so make sure you focus the movement on kicking your feet toward the glute with every step. Simply kick your right foot back toward your right glute, and then kick your left foot back toward your left glute. This will help with hip flexor mobility and can also loosen up the quads. Instead of reaching the knees toward your chest like you do with high knees, you’ll be kicking your feet behind you, reaching your heels toward your butt. Jump back to the starting position, and repeat! Butt kicks Butt kicks As you’re jumping, spread your legs shoulder-width apart, and swing your arms out to the sides and up over your head. With knees slightly bent, push off the floor and jump into the air. Start by standing upright with your legs together, and your arms by your sides. For a lower-impact variation, you can march in place. If you want to step it up and burn even more calories, you can run in place at a sprinting speed. Make sure you put on your tennis shoes for this one! Lightly run in place with the knees bent and arms moving as fast as you can. Keep your movements controlled, and repeat side to side as quickly as you can. Then step your left foot out and lunge to the left. Press down through the right heel and come back to center. Reach the right glute back and keep the left leg straight. Then step your right foot to the right, and bend the right knee, sitting down into a side lunge. Start with your feet as wide as your hips. Make sure you keep your abs engaged throughout the entire exercise. Land softly, and then use the momentum from your last jump to repeat. Squeezing your glutes, squat down half way, and then jump up as high as you can reaching your arms toward the sky. Start by standing with your feet shoulder-width apart. For a challenge, you can elevate this move by holding light dumbbells. This time as you return to standing, extend your left arm straight out in front of you in a punching motion. Bring your right arm back in and squat back down. As you return to a standing position, extend your right arm straight out in front of you in a punching motion. ![]() ![]() Sit down and back into a squat position, squeezing your glutes and abs. Using the same movements, jump backward a few feet. Jump forward a few feet, swinging your arms up toward the sky for momentum. Bend at the knees and extend your arms behind you. RELATED: Torch calories and build muscle with this 31-day HIIT plan Forward & backward jumps Forward & backward jumps So press play on your favorite pump-me-up playlist and let’s get moving! In fact, some studies suggest that it really only takes a few minutes for exercise to make a big impact on your health. Even if you only have a few minutes, you can get in a workout. I put together some of my favorite cardio moves that you can do between meetings or while you're watching TV.
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