4 moves for a 20 minute workout
Cardio is a great form of activity to combine with other types of movement. Here are some key cardio exercises you can incorporate into a 20-minute routine twice a week.
Why do cardio?
This type of activity helps with weight loss and reduces the risk of developing many lifestyle related chronic illnesses. With minimal equipment you can create a workout that is constantly changing and challenging to all levels of fitness.
What you'll need: Skipping rope and a bench or a set of stairs.
Repeat the following circuit three times in total.
| Exercise | Rounds | Reps |
|---|---|---|
| Jog/Run | 3 | 1 min on / 30 secs off |
| Skipping | 3 | 1 min on / 30 secs off |
| Step ups | 3 | 1 min on / 30 secs off |
| Lateral shuffles | 3 | 1 min on / 30 secs off |
1. Jog/Run
1 minute on then / 30 seconds rest.
2. Skipping
1 minute on then / 30 seconds rest.
Tip: To reduce the impact, jump on a soft surface such as grass or a rubber playground flooring.
3. Step ups
1 min on then / 30 seconds rest.
Tip: If you've got a set of stairs close by, you can swap this for a stair walk or jog instead.
4. Lateral shuffles
1 minute on then / 1 minute rest.
