POPSUGAR Fitness

Build Muscle and Burn Calories With This Do-Anywhere Cardio and Strength Mashup

Aug 7 2014 - 12:02am

There are no excuses for skipping this 20-minute workout; it requires no equipment, so no matter where you are, you can fit in a sweat session. Quick and effective, this workout mixes classic cardio moves with bodyweight strength-training exercises to burn calories and build muscle. Print the workout [1], learn the moves below, and then get at it.

Directions: Repeat the workout twice. Cool down with five minutes of stretching.


Time Exercise Notes
0:00-1:00 High knees Warmup
1:00-2:00 Lunge skip Warmup
2:00-3:00 Lateral bunny hop Warmup
3:00-4:00 Pilates scissors Crunch and scissor your legs.
4:00-5:00 Jumping jacks Add some cross-jacks into the mix too.
5:00-6:00 Frogger Jump feet to outside of hands from plank.
6:00-7:00 Lateral bounding Jump from side to side.
7:00-8:00 Push-up and rotate Twist to a side plank between push-up reps.
8:00-9:00 Box toe touches Alternate tapping toes on top of box or step.
9:00-10:00 Triceps dips Use a stair or box.
REPEAT for a total of two rounds

High Knees

Lunge Skip

Lateral Bunny Hop

Pilates Scissors

Jumping Jacks

Frogger

Lateral Bounding

Push-Up and Rotate

Box Toe Touches

Triceps Dips


Source URL
http://www.fitsugar.com/fitness/20-Minute-Cardio-Workout-Running-Required-34659639