Extreme Cardio Challenge... HIIT

                                                    Can you handle the Challenge? 

Hey guys! Thought I'd post a 10-20 minute cardio challenge you can do anywhere.  I did this one yesterday for 15 minutes and was on the floor, huffing and puffing when that timer went off. This is a great workout if you are short on time, equipment or want something that's short/intense and will seriously kick your ass.

Here it goes.  Set your timer for either 10, 15 or 20 minutes.  You will do 20 reps of each exercise, non stop  (take breaks when necessary, but your goal is to push hard the whole time).  I will post a video, with a  break down of the exercises shortly.

20 burpees  (push up is optional)
20 Squat Jumps   ( modify with squats for beginners)
20 Mountain Climbers  ( 20 each leg)
20 Ninja Jumps  ( Plank jumps for beginners)
20 Split Lunges   ( 10 each leg  or 20 reverse lunges for beginners)


This will have you gassed out, and on your way to getting lean and mean.

20 minute Jump Rope Work out

Here's an intense, quick calorie blasting workout for you to try. This 20 minute workout is really similar to the Cardio Jump class I teach and is  great workout if you are short on time.

 Equipment:  Jump Rope, Watch or Timer

Take breaks when necessary- but your goal is to work the whole 20 minutes. I would not advise anyone with knee issues or knee injuries to do this workout.  Ideally you want to jump on a shock absorbent floor, such as wood.... stay away from concrete if you can!

Warm up with some light skipping

Do one minute of each of the following drills

1. Normal Skipping
2. Out/In Jumps
3. High Knees
4. Burpee Jacks

5. Normal Skipping
6. Cross Country Skiers
7. Alternating single leg jump
8. Lateral Hop Burpee Tuck Jumps

9. Up and Back Jumps
10. Front Kicks
11. High Knees
12. Forward and Backward hops with Tuck jump

13. Normal Skipping
14. Twisters
15. Alternating single leg jumps
16. 8 high knees and 8 mountain climbers

17. Normal Skipping
18. Out/In Jumps
19. Cross Country Skiers
20. Alternating single leg jumps!

Cool Down and Stretch

See Video Below for Demo

Jump Rope Training.... Get Fit, Fast!

Starting in January, I'll be teaching a new jump rope training class called Cardio Jump. This class will be a thirty minute, intense, fun, and challenging way to meet your cardiovascular, fitness and weight loss goals. It will blast calories, improve strength, balance, power, endurance and agility. Adding jump rope training to your exercise routine is a great way to break through to the next level if you feel stuck in your current fitness plateau. An often quoted study suggests that 10 minutes of jumping rope can provide cardiovascular benefits to 30 minutes of jogging! Rope jumping not only emphasizes lower-body muscle groups, it also develops your shoulders, chest, back, wrist and forearm muscles. Jumping rope is nearly as effective as running in burning calories. Combining jump roping with different arm and foot movements, and other agility and plyometric drills will get you fit, fast! The class will be fast paced, fun and geared to all levels of fitness. Hope to see you in class next year!

Ever tried a Spinning Class?

I've been teaching Spin Classes for over 10 years. Spinning is an energized, fun, calorie blasting, group exercise class on stationary bikes. I really enjoy teaching these classes, participants of all levels of fitness can benefit, it's challenging and the varied workouts stave off boredom. If you have never taken a spin class, I'd recommend coming in early to have your instructor fit you properly on your bike. Bring a towel, water bottle and wear comfortable workout clothes.

In the following video, I briefly talk about getting fitted on your bike and demonstrate the different positions used in class. All instructors have their own style and energy- so give a few a try, and you'll see which instructor you prefer working out with. Classes are usually about 60 minutes, don't let this scare you off because usually the first 10 minutes of class are the warmup and the last ten minutes are cool down. The average amount of calories burned in a class is between 400 and 600 calories. It's a fun and effective workout, and I highly recommend trying a class! For more information on Spinning- check out the following link:

http://www.spinning.com/spinning-enthusiasts/spinning-program-faq.asp

See you in class!