Quick Cardio Ideas for a Fast Burn

With all the sitting that takes place in our daily lives, sometimes you just need to get up and move around. When I get anxious, I need a quick go-to workout for elevating my heart rate and sweating it out. Here are my top three favorite quick cardio workouts for a fast burn.

Stairs

Complete 10 rounds of up and down stairs as fast as you can with no breaks. Repeat as needed!

Hill climb or fast walk

Find a steep hill to climb, or simply take a brisk walk around your office building or home — wherever you are, try to get your heart rate up by walking at a challenging pace (faster than your normal gait) and moving your arms.

Cardio indoors or outdoors in place (kettlebell and dumb bells needed)

• 50 high knees

• 50 jump squats

• 50 kettlebell swings

• 50 walking lunges

• 50 burpees

• 50 reverse crunches

• 50 push-ups

• 50 overhead presses

Bonus:

Need a quick dynamic stretch?

Complete 10 inch worms with a push up at the bottom for that extra push!

First image above: Shutterstock.

© 2019 Balanza and Beyond, LLC. All rights reserved.

At Home Full Body Workout

This at home full body workout has it all!  It incorporates weights, cardio, and full body movements to keep your heart rate up while working your muscles.  These short bursts of work with a variety of exercises that you can do at home also help keep your mind going, which is sometimes the greatest challenge!

Perform three sets of 15 repetitions of each exercise except where indicated.  This workout should take about 30-45 minutes to complete.  Repeat any blocks of work to increase the length of the workout.  Increase weight selection to enhance the intensity of the workout.

Equipment needed:  Kettlebell, light dumbbells, and heavy dumbbells.

Warm up:  Three sets of 15 repetitions

Curtsey lunge (15 repetitions each leg for each of the three sets)

Push up

Block one:  Three sets of 15 repetitions

Bicep curl (up and twist -- use light dumbbells)

Deadlift (use kettlebell)

Block two:  Three sets of 15 repetitions

Tricep press (use one heavy dumbbell)

Weighted calf raises (use kettlebell or heavy dumbbells)

Tricep skullcrusher (use one heavy dumbbell)

Jumping jacks 

Block three:  Three sets of 15 repetitions

Chest press with pulse at the bottom (use heavy dumbbells)

Front shoulder raise (use light dumbbells)

Reverse abdominal crunch

Block four:  Three sets

Kettlebell swings (15 repetitions each time)

Glute raises (40 repetitions each time)

© 2018 Melanie Glover. All rights reserved.

First image above:  Shutterstock.

Full Body Workout: Four Short Sets

This quick, full body workout mixes cardio and weights to help you burn calories and add muscle while keeping movements diverse and engaging.  This workout also includes a break for abdominal work between each set of exercises; by the time you have completed the workout, you will have done two minutes of hovers/planks!

Complete each exercise by performing 12 repetitions, and repeat each block of work three times.  For strength leg movements and chest and back exercises, use heavier weights.  For bicep and tricep exercises, use lighter weights.  For cardio exercises, do not use weights.  This workout targets the legs, chest, abs, biceps, triceps, shoulders, and back -- a full body experience!

Equipment:  Heavy and light hand weights and a timer

First block:  Chest fly, dead lift, jumping jacks 

Abs:  30-second hover/plank

Second block:  Sumo squat, overhead tricep extensions, mountain climbers

Abs:  30-second hover/plank

Third block:  Chest press, bicep curl, quick push ups (only come halfway down to increase speed)

Abs:  30-second hover/plank

Fourth block:  Regular squat with shoulder press, back row, jump squat

Abs:  30-second hover/plank

© 2017 Melanie Glover. All rights reserved.

First image above:  Shutterstock.

No Equipment Needed Outdoor Leg Workout

Welcome your new week with the opportunity to work those legs using only your body weight.  This exercise routine is great for outdoors, indoors, or anywhere you are.  If you do not have space for walking/jogging, you may march in place or simple perform the leg exercises by themselves.

Given the cooler fall weather, my favorite place to do this workout is outside because the sun provides me with Vitamin D; the cooler weather refreshes me; and I love adding in walking to my workouts because it has a very therapeutic effect.

Depending on how fast you walk/jog, this workout should take you about an hour to complete and leave you super sweaty!  Enjoy!

Begin by walking or jogging about 5-10 minutes to warm up. 

Pause your walk for jump squats (1 minute).  Modification:  Regular squats with calf lifts.

Break up each exercise by walking/jogging .1-.2 miles – or a distance comfortable for you to keep your heart rate up.  At the end of the hour, you should have walked about 1.5-2 miles.  The goal is to do the exercises along the way.  

Pause your walk for alternating jumping lunges (1 minute).  Modification:  Alternating, backward-stepping lunges.

Walk/jog.

Pause for calf lifts (hang heels off the side of a bleacher, step, riser, etc.) (1 minute).

Walk/jog.

Pause for high knees (1 minute).  Modification:  march in place or perform standing crunches (while standing, bring your knees in one at a time to the chest). 

Walk/jog.

Pause for plie squat with calf raises (1 minute).

Walk/jog.

Pause for one-legged squats using bench or riser as a guide (2 minutes).  Don’t forget to alternate legs after 1 minute is up!

Walk/jog.

Pause for wide squat (1 minute).

Walk/jog.

Pause for curtsy lunge (2 minutes - 1 minute per leg).

Walk/jog to cool down.

© 2016 Melanie Glover. All rights reserved.

High Intensity Bosu Ball Workout

This cardio-focused workout is sure to get you sweating and burning calories by using superset exercises (two exercises back-to-back).  Incorporating a bosu ball adds variety to a workout by creating an unstable surface, which forces you to brace your core to stabilize yourself during the exercises.  This workout contains two bonus cardio sessions to get your heart rate up even more!  Exercises target full body (quadriceps, hamstrings, glutes, shoulders, biceps, triceps, and core).

Equipment needed:  Treadmill, bosu ball, and a lightweight body bar (between 12-18 pounds).

WARM UP:  Walk for 10 minutes on an incline on a treadmill between levels 5-6 at 3.0 mph for 10 minutes.

SUPERSET 1:  Repeat the entire superset three times.

--Squat with lightweight body bar (leave bosu ball to the side):  Complete 15 repetitions.

--Bicep curl with body bar while standing on the bosu ball:  Complete 15 repetitions.  Embrace your core while standing on the bosu ball!

CARDIO:  Complete two 30-second intervals of mountain climbers by supporting yourself on the bosu ball in plank position.

SUPERSET 2:  Repeat the entire superset three times.

--Static lunge with back foot on the bosu ball behind you (aim to place the back foot on the middle of the ball).  Place the body bar vertically on the floor and hold it out in front of you for stability (beginner or intermediate levels), or place it on the soft part of your upper back to add resistance (more advanced).  Don't forget to alternate legs!  Each set should include 15 repetitions on both legs.

--Upright row standing on bosu ball:  Complete 15 repetitions.

CARDIO:  Alternate feet by doing fast foot taps on the bosu ball for two 30-second intervals.

SUPERSET 3:  Repeat the entire superset three times.

--Hip bridge with feet on bosu ball with body bar across lap to add resistance:  Complete 15 repetitions.

--While still in hip bridge position, tricep press (keep your glutes lifted the entire time):  Complete 15 repetitions.

COOLDOWN:  Walk for 5-10 minutes to bring your heart rate back down.

© 2016 Melanie Glover. All rights reserved.

 First image above:  Shutterstock.