Total Workout Time: 10 Minutes
Total Calories Burned Per Set: 107 calories

How bored do the people look on those treadmills and elliptical? Are you one of those people who dread your day of cardio? Feeling the burn doesn’t have to be a chore. You can get moving and get burning fat with this fun, fast-paced cardio workout.

Directions:

• Complete the timed repetition of an exercise before moving on to the next exercise.
• Try to move at a vigorous pace.eded but do not rest for more than 60 seconds.
• Take a break of 30 to 60 seconds in between exercises.
• Optional: Once you finish, rest for 3 minutes and do the list again at the same intensity.

JUMPING JACKS: 60 seconds

Primary Muscle Group Activated: Quadriceps, Hamstrings, Calves
Secondary Muscle Group Activated: Shoulders

1. Stand tall with a tight core, your chest up, and your hands at your sides.
2. Begin the movement by pushing off the ground and jumping up. In midair, separate your feet and move your hands together above your head.
3. Now reverse the movement, bringing your feet back together and your hands back at your sides. Repeat for the desired repetitions.

JOGGING: 120 seconds

Primary Muscle Group Activated: Quadriceps, Hamstrings, Calves, Hip Flexors
Secondary Muscle Group Activated: Abdominals

1. Standing tall with your chest up, shoulders back, and core braced, begin by walking at a normal pace. Your hands should be shifting back and forth at hip level.
2. Slightly lean forward and pick up your speed, taking larger strides in your steps. You will push off the ground with the ball of your foot and land on your heel.
3. Continue at a comfortable pace that allows for larger strides but also medium intensity.

SKIPPING ROPE: 60 seconds

Primary Muscle Group Activated: Quadriceps, Hamstrings, Calves
Secondary Muscle Group Activated: Shoulders, Forearms

1. Stand tall with a tight core, your chest up, and your hands at your sides. Each hand should be holding the handle of a jump rope. The jump rope should be lying behind you.
2. Begin the exercise by swinging the jump rope above your head and forward towards the ground. As the rope comes around, push off the ground with the ball of your foot, jumping into the air.
3. Continue swinging the rope in this fashion, jumping as it makes its rotations.

JUMP SQUAT: 60 seconds

Primary Muscle Group Activated: Quadriceps, Hamstrings, Calves
Secondary Muscle Group Activated: Glutes, Hip Flexors, Abdominals

1. Stand tall with activated core muscles and your chest up.
2. Begin the exercise by bending at the knees and driving your hips back as if you were sitting in a chair.
3. Once your thighs are parallel with the ground, jump up. You can also choose to reach your hands above your head as you jump.
4. Be sure to land softly with your knees slightly bent. Do not pause here. Begin the next repetition by moving into the squat.

NOTE: This caloric expenditure has been determined based on what a 30 year old, 5’ 7”, 160-pound woman would burn during a weightlifting workout at moderate to high intensity. These figures will vary based on age, gender, diet, lifestyle, prior medical history, and a number of other factors.