Cardio Blast for Fat Burning

Here is something to get your heart beating!! This workout is not for beginners so If you need to be sure to scale it down to suit your current fitness level.


Warm upWarm up for 2 or more minutes with light cardio, such as step touches. Really use your arms to get your heart rate going.

Side Lunge with Windmill ArmsStand with legs wide, arms straight out to the sides and parallel to the floor. Bend the right knee into a side lunge and bring the left arm down towards the foot. Repeat on the other side, lunging from side to side and bringing opposite arm towards foot. The faster you go and the lower you lunge, the harder it is. Repeat for 1 minute.

JogsJog in place while pushing your arms overhead. Try to kick high, as if you're kicking your own butt and really use the arms to raise the heart rate. You can also jog around the house or around the block. Repeat for 1 minute.

High JogsAs you jog, bring your knees up high, to waist level if you can. Try not to lean back too far. Repeat for 1 minute.

Speed SkatersJump from side to side, landing on one leg and swinging the arms with each jump. This is a lateral move, so keep your body low to the ground, knees bent and don't jump up too high. Repeat for 1 minute.

Heel DigsStart with feet together. Jump up and land on right leg with the left heel straight out in front of you on the floor. Jump up and switch legs, bringing the right heel in front of you. Keep the body low to the ground--the higher you jump, the harder it is. Repeat for 1 minute.

Jumping JacksDo jumping jacks for 1 minute.


PlyoJacksBegin with feet together and jump up, taking feet out to the side, landing in a low squat. Jump up and bring feet back together (a very slow jumping jack). Swing your arms overhead to add intensity. Do this move for 30 seconds, rest for a few seconds, and repeat for another 30 seconds. This is a tough one!

Ice BreakersBegin with feet wide. Jump up and land in a wide squat while swinging your right arm around, over your head and down in a chopping motion. Repeat the jump, chopping with your left arm. Repeat for 1 minute.

JogsJog or march in place while pushing your arms overhead. Try to kick high, as if you're kicking your own butt and really use the arms to raise the heart rate. You can also jog around the house or around the block. Repeat for 1 minute.

Squat-ThrustStand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up. Perform 6 reps, march in place for 8 counts for brief recovery, repeat 6 more times. This is a tough one!

Cross-Country SkiBegin with feet together. Jump up bringing the right foot forward, left foot back. Quickly switch feet while alternating the arms with the legs (left arm comes up when right foot goes back). Repeat for 1 minute.

March in PlaceAren't you tired? Take a minute, catch your breath
Jump KicksStand with feet together. Raise the right knee to waist level and then jump, switching legs and kicking out with the left leg (in a knee-up-kick pattern). Repeat for 30 seconds and then switch, bringing the left knee up and kicking out with the right leg, repeating on this side for 30 seconds.

Plyo-LungeBegin in a lunge position, right foot forward, left foot back, both knees at 90 degree angles. Jump up and switch feet in the air, landing in a lunge with left foot forward, right foot back. Repeat for 30 seconds, rest and do it for 30 seconds more. This is a tough one!

Side KicksStand with feet together. Transfer your weight to the right leg, making sure your foot is out at an angle to protect your knee. Bring the left knee up and in towards the body as you look to the left, leaning the torso to the right. Extend the left leg out in a kick without locking the knee. Lower back down and repeat on the other side, alternating sides for 1 minute. If you've never tried kickboxing moves before, skip this one.

Front Kick with SquatStand with feet together. Bring the right knee up and extend the leg in a front kick (don't lock the knee!). Lower down into a low squat (knees behind toes) and then kick with the left leg. Repeat (right kick, squat, left kick) for 1 minute.

Lunge with ChopStep forward with right foot into a low lunge (front knee behind toe, both knees to 90 degree angles) while simultaneously bringing left arm down towards the floor in a chopping motion. Step back and repeat for 30 seconds. Switch to the other side and repeat for another 30 seconds. This is a tough one!

March or Jog in Place, 1 minute
Power JumpsThis is your last exercise! Begin with feet together. Bend the knees and jump as high as you can while circling your arms overhead. Land with soft knees in a squat and repeat for 1 minute.

Cool down with some light walking and stretching