Capitol Hill kids do their part for jumping jack world record / Flickr CHS Pics

These exercises, by increasing your heart rate and metabolism, prove to be extremely effective in every weight loss challenge. It takes only 20 minutes, save for warming up and down, to complete high intensity workout. Not requiring much space or any expensive equipment, cardio workout may be easily performed both at home and outdoor.


Outfit & Equipment:

  • A good pair of sporting shoes
  • Fitted and stretchy clothing: sports bras, tank tops, T-shirts, pants, Bermuda/ classic shorts or leggings
  • For outdoor training, put on a size up hoodie or jacket made of soft fabrics (e.g. polyester)



  • 4-5 times per week
  • Perform exercises in circuit mode, mixing it with aerobic and anaerobic exercises



1 Jogging in Place

  • Jog in stationary position for about 60 seconds
  • To mix it up a bit, add arms overhead, high/wide knees, butt kicks

2 Jumping Jacks

  • Stand on the floor with your feet together and knees slightly bent
  • Jump up, spreading your legs apart and raising your arms to the sides, over your head
  • Jump up again, lowering your arms and bringing your legs together
  • Repeat it for 30-60 seconds

3 Mountain Climber

  • Start from pushup position, with your hands placed directly underneath your shoulders
  • Bend your knee towards your chest, placing one foot underneath your hips
  • Switch the position of your feet, moving your leg back to the startup position
  • Repeat it for 30-60 seconds

4 Squat Jumps

  • Stand with your feet shoulder-width apart and arms resting along your body
  • Do a regular squat, then jump up explosively
  • Having landed, return to the squat position
  • Repeat it for 30-60 seconds

5 Bear Crawls

  • Squat down placing your hands on the floor
  • Walk the hands forward until you are in plank position
  • Walk the hands back to squat position, stand up and jump
  • Repeat it for 30-60 seconds


7 Ways to Improve Your Cardio Workout

  • Create a routine and stick to it. Fixed training time will help you to remain consistent.
  • Go outdoor whenever it’s possible to avoid getting bored with daily routine.
  • Choose your favorite music tracks. You move faster and burn more calories while listening the music you like.
  • Avoid performing cardio for longer than 45 minutes (unless you’re an experienced body builder!). After this time, increasing level of cortisol hormone causes the loss of muscle tissue, protecting fat.
  • Find a good workout partner. Sprit of competitiveness will boost your motivation.
  • Concentrate yourself on training. Setting a goal (e.g. beating your record) prevents from lowering intensity of your efforts.
  • Don’t eat immediately after workout. Waiting for just one hour will enable your body to burn more calories after training (Afterburn
  • Effect).


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