Quick Cardio Circuit

Want to get in a good cardio workout but don’t have time to hit the gym? (lamest excuse ever, btw). This is a quick, full body workout that will leave your arms and legs burning. All you’ll need is a jump rope, somewhere to run 400 meters (1 lap around a track) and a yoga mat (if you don’t want to do burpees on the ground). The workout took me about 12 minutes, so its definitely possible to squeeze it into anyone’s busy schedule.

So the workout is as follows:

4 Rounds of:
Run 400 meters
15 burpees
30 double unders (or 90 singles)

The Run
The run is pretty self explanatory and is fairly quick. If you want to make it harder, carry something heavy. We ran with 25 lb plates the other day and it was horrible. The picture below is me in total struggle mode.  Enjoy.

Burpees
We’ve covered burpees before but I’ll run through them again quickly. A burpee starts in the standing position with legs hip width apart. Drop to the push-up position and lower your body completely to the ground. Arch your back up, and jump up so your feet land flat outside your hands. Stand up and clap overhead. SO FUN. That’s one. Just 14 more to go!

Double Unders
Now for the double unders. For those of you who aren’t familiar, double unders are a jump rope method where you swing the rope twice around in one jump. They require a ton of practice and generally suck. But once you’re able to string a couple together, the rest come naturally. The double under movement is all in your wrists. Basically you want to flick your wrists as quickly as possible to swing the rope around twice in one jump. However, if you do not have double unders you can substitute in 90 single jumps. This is enough to burn out anyone’s forearms and legs. Crossfit Oakland has a great tutorial if you want to check it out.

Like I said before, this is a pretty quick workout so make sure you’re not half assing it. I got through it in about 12 minutes with singles since my double unders suck. Its an awesome workout to get you up and outside. With the weather we’ve been having, who wouldn’t want to be outside? Anyways, enjoy and let me know what you think!

Make sure you reward yourself properly after this one. Bud Light is Paleo, right?

 -EB

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8 thoughts on “Quick Cardio Circuit

  1. Sounds perfect for people on the road! All you need is space and i think a bit of old rope is fine as a jump rope substitute, if you’re not training to be Muhammad Ali. Added to my travel workout bank 😛

  2. Great workout. . . though saying you don’t have time to make it to the gym when you work a long day, spend 1.5-2 hours commuting, have a baby, and are studying for your pilot’s license IS NOT an excuse. Since having the baby, I’ve done exclusively home circuit work-outs (saves a TON of time), and am looking the best I ever have (according to my husband, this morning. . . ).

    • Glad you liked it! Sorry- we should have been more specific and said making excuses to not work out, rather than going to a gym. Awesome job multi-tasking and juggling everything, sounds like you have your hands full! Hope this workout is useful to you

  3. Gardengurl, this is definitely a great vacation workout! If you dont have a jump rope handy, you could always sub in stationary frog jumps. If you really want to up the ante, try it on the beach (but remember to keep your moth closed during the burpees!)

    Babs, that beer tasted like liquid gold after that WOD. I totally agree with you on that!

    Ags, you’re schedule sounds crazzzyy! I’m glad you’re still finding time to get after it! Good for you, keep it up 🙂

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