Not all of us enjoy running. Maybe our joints can’t handle the impact of running on certain terrain, maybe some of us just don’t like going out and running or flailing on the gym treadmill. Sometimes, even runners can get sick of running or the weather simply won’t cooperate. But running is supposed to be the go-to cardio workout, right? That may be true, but there are other ways to get in some cardio training. You could try rowing or cycling, but you could also try high-intensity interval training (HIIT).
The workout plotted here is something you can achieve in 20 minutes, which certainly takes less time than your typical run. According to one trainer, this 20-minute HIIT training can get your blood running and heart pumping while still being simple and easy enough to follow. Here’s what you need to do: for part one, do jump squats with heel taps for 4 minutes with 20 seconds of work and 10 seconds of rest. Rest for one minute, then proceed to part two. Do as many rounds as possible of the following: walk out to a plank and then 20 mountain climbers and 20 plank shoulder taps, then walk back up to standing position. Rest again for one minute. For part three, do lateral lunges into runner’s jumps for 4 minutes with 20 seconds of work and 10 seconds of rest. Rest for one minute and finish up with part four by doing burpees into tuck jumps for 4 minutes with 20 seconds of work and 10 seconds of rest.
Jump Squat with Heel Tap
Stand with your feet slightly wider than hip-width apart. Bend your knees and let your buttocks sit back. Keep your chest upright. Explode into the air as high as you can and while you’re up in the air, bring your heels together for a quick tap. Be sure to land softly and go right into the next rep.
Get on the floor on your hands and knees. Push yourself up, hands apart, flat on the floor and below your shoulders. Balance your feet on your toes, but your legs don’t need to be completely stretched. Pull your left leg up, almost touching your chest. Put your left leg back and pull your right leg up. Imagine you’re climbing a horizontal slope–one leg up after the other.
Plank Shoulder Taps
Get into a plank position and while holding this, tap your right hand to your left shoulder. Return your right hand to the floor. Repeat the same movement with your left hand to your right shoulder. Do 20 reps with 10 reps for each side.
Lateral Lunge into Runners Jump
Stand with your feet hip-width apart. Take a big step to the right and bend your right knee. Move your hips forward and sit your buttocks back to lower into a lunge. Push through your right heel and return to standing, but immediately bring your knee toward your chest and hop up. Softly land on your left foot. Do the same on the other side.
Burpee into Tuck Jump
Get into starting position by standing straight. Squat down and put your hands on the floor.
Kick back your feet into a plank position. Drop your chest to the floor, then push back up. Jump moving your feet towards your hands, brining your knees towards your chest. Return to standing position and jump.