20-Minute Home Cardio Workout

Running is often cited as a great go-to form of cardio. And, yeah, OK, it is. But the truth is that a lot of people don't like running.

Some may even say they hate running. Other people may avoid it because they have an injury or mobility issue that makes running

uncomfortable or painful. The good news is, it's not really necessary to slog through it to get a decent cardiovascular workout. You

could opt for other cardio workouts, like biking or rowing. Or, you could do a quick HIIT (high-intensity interval training) workout,

which often packs a big cardio challenge into a small time frame.

THE WORKOUT

Part 1 Part 2 Part 3 Part 4 o Jump Squat with heel taps

for 4 minutes, alternating 20 seconds of work and 10 seconds of rest.

o Rest for 1 minute

o Walk out to plank, then do 20 mountain climbers and 20 plank shoulder taps.

o Walk back up to standing. o Complete as many rounds

as possible of the above for 4 minutes.

o Rest for 1 minute

o Do lateral lunges into runner's jumps for 4 minutes, alternating 20 seconds of work and 10 seconds of rest. Alternate the lunging leg each round.

o Rest for 1 minute.

o Do burpees into tuck jumps for 4 minutes, alternating 20 seconds of work and 10 seconds of rest.

Jump Squat with Heel Tap o Stand with your feet shoulder-width apart, toes pointed out slightly. Interlace your hands behind

your head and open up your chest to bring your elbows out wide. o Bend your knees, hinge forward at your hips, and push your glutes back to lower into a squat. Keep

your chest lifted, core engaged, and back flat. o Push through your heels and jump up, bringing your heels together for a quick tap at the top. Land

with your feet in starting position and lower immediately into the next squat.

Walk Out o Stand with your feet about hip-width apart. o Keeping your legs as straight as possible (to get a hamstring stretch), bend forward and place your

hands on the ground. Walk them out until you are in a high plank position, with your hands flat on the floor, wrists stacked under your shoulders, and your core, quads, and glutes engaged.

Mountain Climber o From a high plank position, engage your core and draw your right knee to your chest. You should

move at a quick, but controlled, pace. o Return to starting position and immediately draw your left knee to your chest. o That's 2 reps. Continue to alternate as quickly as possible for 20 reps (10 on each leg). o Make sure to keep your core engaged and back flat throughout. If you have to slow down to

maintain form, that's fine.

Plank Shoulder Taps

o Staying in high plank position, tap your right hand to your left shoulder. Put your hand back down on the floor. Then, do the same with your left hand to your right shoulder.

o That's 2 reps. Continue to alternate as quickly as possible for 20 reps (10 with each hand). o As you tap your hands, keep your core engaged and try to keep your hips stable so that they do not

rock from side to side. Move at a fast, but controlled pace.

Employee Wellness

pima.gov/bewell

150 W. Congress, 4th Fl.

Tucson, AZ 85701

Ph: (520) 724-2792

Fax: (520) 724-8150

Fall Fitness Challenge September 1 – November 31

Logs Due: December 7

Prioritize consistency over intensity. It is better to

get in a 20-minute workout 5 times a week than a

45-minute workout once a week.

Lateral Lunge into Runners Jump o Stand with your feet hip-width apart.

o Take a big step out to the right. Bend your right knee, hinge forward at the hips, and sit your glutes back to lower into a lateral lunge. Keep your chest lifted and core engaged, and make sure your knee doesn't move forward beyond your toes.

o Push through your right heel to return to standing, but instead of placing it back on the ground, immediately bring your knee toward your chest and hop up toward the ceiling.

o Land on your left foot with a soft knee, and immediately move into the next rep.

Burpee Into Tuck Jump o Stand with your feet hip-width apart, core and glutes engaged. o Bend your knees and reach forward to place your hands on the floor, shoulder-width apart. o Kick your legs straight out behind you so you are in high plank position with your hands flat on the

floor, directly underneath your shoulders. o Hop your legs toward your hands and explode up, jumping vertically and bringing your knees

toward your chest into a tuck jump. o Land lightly on the balls of your feet with your knees slightly bent, and immediately repeat.