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Indoor Cardio Calorie Crusher Workout

Mother Nature isn't always the best workout partner, sending extreme heat, freezing cold, and pouring rains without any heads up. Avoid a weather mishap—and treadmill monotony—with a fun, indoor cardio routine done in the comfort of your living room. Created by Olympic soccer medalist Lauren Sesselmann, star of the Fit As A Pro DVD series, this no-equipment-needed, small-space, do-anywhere workout is also perfect for traveling. Sesslemann (who usually spends half of any given month in a hotel room) says it’s her go-to because of its calorie-burning, energy-boosting, and fitness-improving potential.

How it works: Three or four non-consecutive days a week, perform as many reps as possible (AMRAP) of each move in order for 45 seconds with up to 15 seconds rest in between as needed. (To increase intensity, jog in place for up to 15 seconds instead.) Repeat the entire circuit 4 times total.

Total Time: up to 45 minutes

You will need: No equipment

1. Running Pyramid

A.

Run in place for two steps (left, right), lifting knees to hip-level and letting arms swing naturally. Pause for 1 second. Repeat, this time taking three high-knee steps in place (left, right, left) before pausing for 1 second. Continue, adding one additional step each time.

Sets:

4

Reps:

AMRAP for 45 seconds

2. Plank Up-Down

A.

Get in a plank position with hands and feet shoulder-width apart and abs engaged.

B.

Quickly bend left arm and lower down onto left forearm. Repeat with right arm. Immediately place left hand under shoulder and straighten left arm, pressing body up. Repeat with right arm to return to plank position. Continue, repeating entire move.

Sets:

4

Reps:

AMRAP for 45 seconds

3. Lizard Hop

A.

Get in plank position with hands shoulder-width apart. Lunge left leg forward, placing left foot flat on the floor outside of left hand.

B.

Immediately switch legs, jumping left foot back and lunging right leg forward. Continue, alternating legs as quickly as possible.

Sets:

4

Reps:

AMRAP for 45 seconds

4. 3-in-1 Power Squat

A.

Squat with feet wider than hip-width apart, sitting back into hips and reaching arms in front of shoulders, palms facing down.

B.

Quickly jump feet inward, landing in a squat with legs hip-width apart, swinging arms naturally to help propel movement.

C.

Quickly jump feet together, landing in a narrow squat position. Jump feet out to starting position. Repeat as quickly as possible.

Sets:

4

Reps:

AMRAP for 45 seconds

5. Front and Side Jumping Jack

A.

Do a jumping jack with legs but instead of swinging arms overhead as feet jump apart, reach arms out in front of shoulders, palms facing down.

B.

Repeat, this time swinging arms out to sides of shoulders, palms facing down. Repeat as quickly as possible, alternating arm movements each rep.

Sets:

4

Reps:

AMRAP for 45 seconds

6. Dive-Bomber Burpee

A.

Squat deeply with feet hip-width apart and hands on the floor under shoulders. Tighten abs and jump feet back to a plank position. Bend arms, and instead of going into a full pushup, scoop chest forward toward floor (as if diving into the water head first), lifting head and chest and arching back to complete the scoop. Immediately reverse scooping motion to return to plank position.

B.

Jump feet in toward hands, landing in a deep squat. Immediately jump straight up, swinging arms overhead for momentum. Land in starting position. Repeat as quickly as possible.

Sets:

4

Reps:

AMRAP for 45 seconds

7. Tuck Jump

A.

Stand with feet hip width, arms by sides, knees slightly bent. Jump straight up, bending knees in front of hips, tapping tops of thighs with hands. Complete as many as you can in 45 seconds.

Sets:

4

Reps:

AMRAP for 45 seconds

8. Side Shuffle to Side Kick

A.

Stand with feet hip-width apart. Lower into a squat, swinging arms in front of body.

B.

Maintaining squat, quickly side shuffle three steps to the left. Immediately side kick with left leg by bending left knee into chest, flexing left foot, and pressing left leg out to side, pushing out through heel. (Kick speed is more important than height.) Allow arms to swing naturally to help build momentum. Repeat in opposite direction with right leg. Continue as quickly as possible, alternating sides each rep.

Sets:

4

Reps:

AMRAP for 45 seconds