To burn mega calories and build metabolism-boosting muscle mix cardio bursts into your strength training. And this workout does just that with a 1:1 ratio of cardio to strength training. The cardio portion is jumping rope| but don’t worry ¡ª you won’t have to do all those minutes back to back. The jumping is mixed with targeted strength-training moves. Don’t have a jump rope? Fake it. Seriously. You might feel a little silly| but jumping in place for a minute is killer (and easier than dodging a rotating rope).
Directions: Perform as many reps of each exercise as you can in one minute ¡ª taking breaks as needed. Beginners| start by doing each move for 30 seconds followed by a 30-second rest period. Take a two-minute break between each 10-minute set. Cool down with three to five minutes of stretching.
To learn the details and see images of each exercise| keep scrolling.
Sumo Squat and Punch
Come into a wide sumo squat; punch to the left then right. Return to standing and repeat.Woodchop
Begin with arms up to the left| allowing the right foot to pivot as needed. Slice arms diagonally across body| pivoting on left foot. Switch sides after 30 seconds.Elbow Plank With Knee Drive
Start in an elbow plank| and bring your right knee into your nose; your pelvis will rise toward the ceiling. Place right foot back on the ground.Alternate sides| bringing your left knee in. Gate Swing
Jump your feet wide to the sides with toes pointed outward| bringing hands to knees to increase the stretch of the inner thighs. Jump your legs together| crossing your feet. Up-Down Plank
Begin in a full plank; lower your right elbow to the mat and then your left| coming into an elbow plank.Put your right hand on the mat and straighten your right elbow. Do the same on the left to return to full plank. Image Source: POPSUGAR Photography