Want to raise your heart rate? Add these high-intensity moves to your next workout, says Amanda Khouv.
WHEN you’re fighting for space in a packed gym, it can be tricky to do a cardio workout, if all the treadmills and bikes are taken.
But don’t worry.
There are awesome total-body moves, which — if done speedily, with limited rest periods — will really work the heart and lungs. So, no matter how small the floorspace you have, there’s no excuse to skip that cardio session.
Let’s get going!
KIT YOU’LL NEED
HOW TO DO IT
Perform one set of each move in a circuit. Then, rest for 10-20 seconds, before the next circuit.
Beginner: 4 x 10 reps
Intermediate: 4 x 15 reps
Advanced: 5 x 15 reps.
Areas trained: STOMACH, LEGS
Start with your feet hip-width apart.
Jump up as high as you can and bring your knees towards your chest.
Land softly and repeat.
HOT TIP: Go straight into another rep, when you land, to keep your heart rate up.
Areas trained: CORE, LEGS, BOTTOM, CHEST, TRICEPS.
Crouch down to place your hands on the floor by your feet.
Jump your feet back to bring your body into plank position, then bend your arms so as to lower your chest to the floor, keeping your body in a straight line from shoulders to heels.
Push back up to plank position.
Jump your feet back to a crouch, then jump up as high as you can. Land softly and go straight into another rep.
SAFETY TIP: Land with slightly bent knees.
Areas trained: BOTTOM, HAMSTRINGS, BACK.
Hinge at the hips and bend your knees to take hold of a kettlebell by the handles.
Drive the kettlebell backward through your legs, then extend your hips and knees to drive the kettlebell up to shoulder height.
As the kettlebell drops back down, hinge at your hips and knees, again, to repeat in a fluid motion.
SAFETY TIP: Keep your shoulders back and your chest up.
© Irish Examiner Ltd. All rights reserved