A great way to start your morning or end your work day after sitting at a desk for hours is with a bit of cardio to wake your body up. I am not a huge fan of running so if I don’t have access to an elliptical I find myself lacking for cardio. Before I dive in to a 45 minute toning workout I always try to make sure to get in a quick boost of some heart-pumping moves.
Here is another cardio workout you can do as a warm up or just a quick daily exercise. It incorporates a bit of toning as well, which makes this a great stand alone routine!
– jump rope (60 seconds)
Start in a standing position with arms out to your sides. As you jump up and down slightly circle your arms by your sides.
– high knees (20 seconds)
Stand with feet slightly apart and arms by your side. Jump from one foot to the next. While doing this raise your arms out in front of you, elbows bent, so that your knees try to touch your hands. Try to get your knees to the height of your hips.
– speed skaters (20 each side)
Start with your feet together, knees bent and your upper body leaning forward at the waist. Lift your left foot off the floor and behind you, knee bent. As you do this your right arm should go back and your left arm forward, bent at the elbow. Bring everything back to center and repeat going the opposite.
– 180 squat jumps (12)
Begin by sinking down into a squat. Jump up and turn in the air to land in a squat facing the opposite direction. Repeat back and forth.
– mountain climbers (40 seconds)
Get down on the ground in a plank position with feet together. Keeping the arms straight under your shoulders with hands on the ground, jump your right foot out to close to your right hand. Your knee will be bent and your other leg will remain straight. Bring the right foot back and then repeat on the left side. Switch legs over and over for multiple reps.
– plank jacks (20)
Start in plank and make sure your feet are together. Jump your feet wide out to the side and then back in, keeping your hands in place. Repeat fast or slow, as long as you stay in control and keep your midsection from rising up in the air.
– alternating leaping side lunge (10 each side)
Begin by standing with feet together, then step out to the right in a deep side lunge. Use your foot to push yourself up and shuffle to the other side to sink down into a left side lunge. Repeat side to side.
– squat jabs (40 seconds)
With feet shoulder width apart, sink into a half squat position. Your knees should be slightly bent, your back straight and your chest up. Have both arms bent at the elbow with your hands protecting your face. Punch out in front of you with your right arm, then back to center, then punch with your left. If you punch slightly across your body you will get a better oblique twist.
– frogger (12)
Begin in a low squat, slightly hunched forward with your hands on the ground. Thrust your legs out behind you and land in a plank. Jump your feet back up to meet your hands, returning to a low squat. Repeat.
Get your sweat on!!
Disclaimer: I am not a physical trainer, I am simply sharing workouts that I choose to do for myself. These exercises may not be suitable for everyone and should be attempted with caution. You are participating in these exercises at your own risk. By engaging in these activities you are the judge of your own fitness level and capabilities and assume any risks of personal injury.
This workout is part of a post for Motivational Mondays to get your week started right! If you want some tips on meal prep to go along with it, check out this great breakfast/lunch/dinner idea here.
Disclosure: As an independent coach I have an affiliate relationship with Beachbody to promote and sell their products. I personally use them myself on a daily basis, and I stand by what I offer on my site. Always know that you can reach out to me with questions- I am happy to help you on your health journey!
Love this idea for a warm up. I know how important it is to warm up muscles before diving into a workout. I also love that you give details on each workout. Great work! We hope you will join us for more Motivational Mondays 🙂