Get your blood flowing and keep your heart healthy this with this cardio-blasting, no-equipment-needed heart pumping workout.
It’s the month of love! That means chocolate and wine and of course, kick ass workouts so that you can have said chocolate and wine without regret.
I’ll be celebrating love with Will, Kevin and Moose, but I also want to take some time to celebrate my love for fitness. To do so, I put together this heart pumping working to not only help you sweat out the Valentine’s Day sweets, but also to help keep your heart healthy. The healthier your heart, the more love you have to give, and the more love there is to give, the better the world. So basically, I’m making the world a better place with this workout, right? RIGHT (just go with it.)!
So grab yourself a little space because that’s all you need for this no-equipment-needed workout, and get ready to get that heart pumping!
The heart pumping workout:
Warm up for 10 minutes by going for a slow run or completely a series of dynamic movements (butt kicks, zombie kicks, jumping jacks, etc).
Then start making your way through the workout. Moves come in pairs. Complete 30 seconds of move #1 at a moderate pace. Then pick up the pace for move #2, completing as many reps as possible with good form. When you finished with all the moves, rest for one minutes and then repeat for a total of 4 rounds.
How to do the moves:
Air Squats – Stand with feet about hip width apart, feet pointed straight ahead. Send your hips back and drop down into a squat as low as you can go, keeping your torso upright and knees pointed out. You don’t have to stop at 90 degrees if you have the mobility to drop down further. Stand back up to starting position and repeat.
Squat Jumps – Stand with feet about hip width apart, feet pointed straight ahead. Send your hips back and drop down into a squat as low as you can go, keeping your torso upright and knees pointed out. You don’t have to stop at 90 degrees if you have the mobility to drop down further. From that position, push off your feet and jump into the air, straightening our your legs as you do. Land softly back in a squat position and repeat.
High Knees – Stand with feed about hip width apart. Bring your left knee up hip height or higher if you can. As you bring your left foot back to the floor, bring your right knee up to hip height or higher. Pick up the pace until you’re jogging in place but bringing the knees up high with each step.
Skip Jumps – Start standing with feet hip-width apart. Skip high up into the air on your left foot, bringing your right knee as high up and close to the chest as you can. Swing your arms naturally. Land softly and repeat on the other foot. Continue to skip as fast and as high as you can.
Static Lunges – Start standing with feet together. Take a giant step forward with your right foot and move into a lunge position (right leg bending to create a 90 degree angle and left knee bending toward and just barely touching the floor). Step your foot back to start. Step forward with your left foot and go back into a lunge position (left leg bending to create a 90 degree angle and right knee bending toward and just barely touching the floor). Go back to start and repeat.
Jump Lunges – Start standing with your feet staggered, right foot in front of your left. Push off both feet, switch the position of your legs in the air and land in a basic lunge with your left foot in front of your right. Repeat, switching the position of your legs with each jump.
Slow Skaters – Start with feet about hip width apart. Squat down slightly and jump to the left, landing on your left leg. As you land, bring your right leg behind your left ankle. Don’t let that foot touch the floor. Immediately jump back to the right, landing on the right leg and bringing the left leg behind the right ankle, like you’re speed skating. Continue slow and controlled.
Speed Skaters – Same as Slow Skaters, but pick up the pace!
Front Kicks – Start standing with feet hip-width apart and raise both arms up into the air. In one fluid motion, engage your core and kick your left leg out straight in front of you and as high as you can. At the same time, bring your right arm straight down to meet your left foot (or as close to it as possible). Return to starting position and repeat on the other side.
Jump Kicks – The same as front kicks, but instead of placing each foot back down, jump them into and out of position. Start standing with feet hip-width apart and raise both arms up into the air. In one fluid motion, engage your core and kick your left leg out straight in front of you and as high as you can. At the same time, bring your right arm straight down to meet your left foot (or as close to it as possible). Jump to switch legs (bringing the right leg up and left down). Continue jumping for 30 seconds.
Are you ready to fall in love with this sweaty workout? Do it to it!
What’s your favorite heart pumping move?