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.

40 minute Challenge Workout of the week

40 minute workout challenge

Our Wednesday night class has been working really hard the last few months, so they were up to the 40 minute challenge today.

Here was the breakdown:

Equipment: Weights, Mats and a clock

Do 10 reps of each exercise and repeat for 40 MINUTES! Thats right! See how many rounds you can get in 40 minutes. A few people almost made it to 6 rounds completed, they were half way through the 5th round before the timer went off. 

1. Around the world lunge  Alternate legs (Forward, side and reverse lunge with dumbbells on shoulders. Count all 3 directions as one rep- so a forward, side and reverse lunge on left leg is one rep. )

2. Star Jumps   Squat low- legs close, hug knees to chest- explode up in the air like a jumping jack - legs and arms out and land in the low squat hugging knees

3. Triceps pushup Frogger combination.  Hands close together- aim chest hands - you can do these on knees on toes. Jump feet to outside of arms and back out.

4. Lateral Plank Jumps.  In plank position, jump both legs to the left, then both legs to the right, keeping core tight.

5. Dumbbell Reverse Fly with Row combination . One fly and one row- equate one rep

6. Tuck jumps   Jump up in air, bringing both knees up as high as you can

7. Sit up to squat with dumbbell. Squat to floor, roll back to a sit up, bring weight out in front for counter balance and squat back up

8. Snow Boarders. Get low in a squat, jump up in air, do 180 turn and land in squat stance, trying to touch the floor each time.

9. 4 high knees  4 mountain climber combination ( this was the toughest!)  One combo counts as one rep!

10. Burpees with a push up

This is a great workout if you want an efficient workout that combines cardio with strength.  You can do it almost anywhere!

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