Level of effort: 7, Minutes 45-50: Work at moderate resistance at a faster pace. Duration: 35 minutes Stand with feet hip-width apart and start to run in place. Stand with feet hip-width apart and abs engaged (flex!). Whether you’re into bodybuilding, power lifting, strength training or just getting started, these workouts and tips will help you reach your goals. This cardio is called High Intensity Interval Training (HIIT). New to the pool? Continue alternating legs as quickly as you can. This interval style of training alternates 20 seconds of intense work with 10 seconds of rest, repeated for 4 minutes at a time for each set. If you have access to a Peloton bike, you can choose from a list of guided workouts of different intensity levels. As well as Zumba® Fitness there is; Aqua Zumba® - Integrates the winning Zumba® formula with traditional aqua exercise disciplines. Repeat. Minutes 21-23: Raise the incline to 4% and slow down your pace until your level of effort is a 5 out of 10. Calories burned: 103 Here's a look at the supporting science and how you can maximize your…. Following a boxing workout program, whether at home or in a class at the gym, will teach you proper form for stances and punches. Try jumping for 5 minutes at a time, resting for a minute or two, and then jumping for another 5 minutes. We’re assuming you did jumping jacks in elementary school PE, but on the off chance you didn’t, here’s a refresher: The basic lunge is a great exercise for building muscles in your legs and getting your heart rate up. Time yourself to run the stairs for 2 continuous minutes, then take a 1-minute break. Level of effort: 6, Minutes 30-35 Go back to heavy resistance and slow down. Kettlebell HIIT circuit workout This workout, which starts with a warmup and ends with a cooldown, is challenging but pretty darn effective. © 2005 - 2019 WebMD LLC. You’ll end up in a high plank position, with your body parallel to the floor. Recover 2 minutes at an easier pace. Check out our special jump rope workout. What it does: Builds your endurance with a lower-intensity but longer-lasting workout. “Unlike other workouts, it’s also a full-body workout,” Nichols says. The Cardio Pro isn’t the only top-of-the-line foldable treadmill that Branx Fitness has to offer though: the Branx Fitness Elite Runner Pro also serves as a very good treadmill option. Minutes 26-30: Lower the incline and slow down so that your level of effort is a 4 out of 10. Tabata Cardio Workout Tabata training is one of the best cardio workouts, 7  taking you through very short, very intense intervals that only last 20 seconds. Continue alternating. Repeat once. The second half increases the intensity — both speed and incline — and shortens those runs into 30-second sprints with 1-minute recoveries (and, again, a 2- to 3-minute recovery at the end). Try keeping your routine in the 10- to 15-minute range when you’re starting out, with 30 to 60 seconds of rest between exercises. That’s 1 circuit. Continue alternating. The M8 Max Trainer is an elliptical and stair stepper in one that offers a low-impact cardio workout that torches calories. Level of effort: 6, Minutes 50-55: Shift back to heavy resistance and slow down. Stand with your shoulders relaxed and your feet hip-width apart. Strong swimmer? On Demand. Minutes 25-26: Keep the incline at 5% and slow down a little bit, so your level of effort is a 6 out of 10. Burn calories at home in just 15 minutes using a jump rope, elliptical, bike or treadmill. Hop on this machine when you want to get a combination of strength and cardio work — your quads, hamstrings, glutes, and calves are in for a good burn. In the first half, you’ll have seven 1-minute runs at a particular incline, six 1-minute recovery periods (walking or jogging), and one 2- to 3-minute recovery after the final 1-minute run. Boxing typically also involves a jump rope warmup, so get ready to be a little out of breath. 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