October 10, 2014
This Interval Cardio Fat Burn Workout can be done anytime, anywhere. You’ll need a stopwatch or stopwatch app, a good pair of shoes, and some water. Listen to your body and perform these moves with good form. Do not move erratically. You can do these moves one to four times through for an intense cardio workout. You can also play around with the times. I suggest around 45 seconds for each move with 15 second rests, but you can customize this by increasing or decreasing time to shake things up. For a bonus, see below how this can become the ultimate fat burning Tabata workout.
MOVE 1 – Forward Hinge Twist
Bring back leg forward into a slight lunge with knee above ankle and front leg back. Hinge body over the front leg and bring hands to heart center.
Pull back knee forward and twist torso, then lightly tap back with the front toes. This move should be rapid and strong. Do this for 45 seconds. Walk it off for 15. Change sides.
Make it easier: Tap front leg forward and avoid twisting.
Make it harder: Add a hop.
MOVE 2 – Out Out In In Drill
Rapidly jump right leg then left leg out and then right leg then left leg in as you keep arms bent and pumping. Body is slightly hinged at the hips and the jumps are very light. Do this 45 seconds, walk off for 15 seconds. Repeat.
Make it easier: Step legs instead of jumping and decrease range of motion.
Make it harder: Speed up.
MOVE 3 – Running Knee Pulls
Take front leg forward and back leg behind into the hinge lunge again. Bring back arm up straight by cheekbone and front arm back by hip.
Swiftly jump up off ground as you pull back knee up to chest. Do this move 45 seconds. Walk off for 15 seconds. Change sides.
Make it easier: Tap back leg forward and back.
Make it harder: Jump up high to the ceiling.
MOVE 4 – Split Lunge Arrow Twist
Bring front leg forward and back leg behind. Bend both knees to create a vertical split lunge. Bring back arm forward and bring front arm back.
Pull back knee up slow and controlled as you twist torso and front arm to back knee. Do this 15 times then walk off for 15 seconds. Change sides.
Make it easier: Tap back toes up to front instead of lifting a knee. Reduce or eliminate the twist.
Make it harder: Speed up the move but still make it strong and powerful and keep a big range of motion.
MOVE 5 – Plank Jacks
From a Plank position bring legs together with hands under shoulders.
Jump legs out and in for 45 seconds. Rest for 15 seconds. Repeat.
Make it easier: Step legs out and in one at a time and eliminate the jumps.
Make it harder: Increase tempo.
STRETCH IT OUT!
Figure Four Stretch
Holding something stable, bring front leg across back thigh. Keep front foot flexed. Bend at hips keeping chest lifted and back straight. Take two to four deep breaths in. Change sides.
Stretches: deep gluteal muscles
Standing Hip Release
Bending over support, straighten front leg and bend back knee. Keeping chest lifted and back straight, shift into the front hip. Take two to four deep breaths in. Change sides.
Releases: outer hips and hamstrings.
CLICK HERE to print the PDF of this workout: Cardio Interval