You have created a fitness routine. It has become a part of your lifestyle. Unfortunately, those extra pounds are still there! How do you add something small to create a weight loss situation? It is really a lot easier than you think. Adding 2 minutes of high intensity cardio (high intensity cardio for you) to your routine is the answer.
These high intensity exercises can only be done for 2 minute intervals and cause your heart rate to be in the anaerobic zone. You know your picked the right exercises if they cause you to breath in through the nose and out through the mouth. Examples would be squat thrusts, jumping jacks, push-ups, jump squats and/or a combination of any of them depending your level of fitness.
Take your existing cardiovascular or weight training routine and add any of the below combos will increase your calorie burn and your metabolism. Insert them into your workout (3 sets if you are working out for 45 minutes to an hour). Email me if you have any questions on the specific exercise.
| Level 1 | Level 2 | Level 3 | Level 4 |
|---|---|---|---|
| Push-ups (knees) 20 reps | Jump jacks (holding 2 lb dumbbells) 20 reps | Ski abs (in plank jump knees to left and then to right) 15 reps | High knees stationary 30 sec. With Ski Abs 15 reps |
| Climbing mountains (in plank alternating knees coming in) 20 reps | Plank Hold with Leg Adduction and Abduction Jumps 20 reps | Push-ups with legs adducted and then together 20 reps | High Knees Arms out to side 30 sec. With push-up with legs addicted and together 20 reps |
| Plank hold 30 sec. | Push-ups 20 reps | Jumping Jack with Squat Thrust (ratio 5:1) 10 sets | High Knees with arms straight up 30 sec. With Jumping jacks and Squat Thrusts (ratio 5:1) 10 sets |
| Plank on forearms to plank on hands 10 reps | Plank on forearms to plank on hands 15 reps | Climbing Mountains with plank leg Adduction and abduction (ratio 10:2 )15 reps | High Knees 1 minute alternating arms with climbing mountains and plank leg Adduction and abduction (ratio 10:2) 15 reps |
| Jumping jacks 20 reps | Standing Mountain Climbers (knee and arms alternating fast standing) 30 reps |