Lace up your shoes and get your body moving with a quick cardio circuit. LEVL Weight Loss expert Liz Josefsberg believes you can get a good workout anywhere, anytime without a gym or equipment. One of Liz’s favorite ways to challenge clients is this bodyweight circuit.
Complete the circuit 3 times finishing each round with a plank hold for one full minute. Rest as needed between rounds. Your phone makes an excellent timer. For an extra challenge, increase intervals by 15 seconds each time you try this workout.
- Run in place – 2 minutes
- High-knees with arms extended up by ears – 1 minute
- Mummy Kicks – 1 minute
- Standing Mountain climbers – 1 minute
- Mountain climbers on the floor – 1 minute
- Reverse Lunges – 30 (15 each leg)
- Jumping Jacks – 1 minute
- Plank on elbows – 1 minute
High-knees with arms extended up by ears – Stand with feet hip width apart with your arms extended up by your ears. Jump from one foot to the other lifting your knees as high as possible (hip height).
Mummy kicks – Extend both arms directly in front of your body and begin by quickly kicking one leg out and then the other (keeping legs straight), repeating the kicks as quickly as possible. While you are kicking, move your hands over each other in a scissor-type motion.
Standing Mountain Climbers – Raise your right arm straight up in the air as you raise your left leg bringing your knee towards your chest. As you lower your right arm and left leg back to the starting position, raise your left arm overhead and your right knee towards your chest (hip height, if possible). Repeat the alternating movement as fast as you can while maintaining control.
Mountain climbers – Start in a straight arm plank position making sure your shoulders are stacked over your wrists. Alternate drawing your right leg to your right arm and left knee to your left arm as quickly as you are able while maintaining control and good form.
Reverse Lunge – To begin take a large step backward with your left foot and lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Return to standing by pressing your right heel into the floor and brining your left leg forward to complete one rep. Alternate legs, and step back with right leg.