30 exercises for hard cardio, that will leave you exhausted

If you do not like running, biking and other monotonous activity that is no reason to throw cardio. We show 30 classroom exercises with its own weight, which is worth a try.

Create training

1. Identify the training time, for example 30 minutes.
2. The better to assume select 10 or 15 exercises. Or follow all 30.
3. Do the exercises in a row, one after the other. On the one pull the drill 40 seconds and then relax for 20 seconds, and proceed to the next.
4. After the end of the circle can rest for 1-2 minutes and immediately start it again. If you choose 10 exercises, you will have three rounds, if 15 - two, if the 30 - one.

You can easily adjust your workout and its complexity. Want simple - increase the rest time between sets, harder - rest less.

If you have a fitness bracelet watch pulse. Throughout it should not exercise fall below 150 beats per minute. Then your cardio performance is comparable to that measured long run, and even surpass it in different parts of pumping muscle groups.

Very busy people can be engaged on

Tabata protocol. Classical Tabata lasts 4 minutes and consists of eight intervals: 20 seconds of + 10 seconds of rest. Select 2, 4 or 8 exercises and perform one or more circles of maximum intensity. Such training will help you burn more calories in minimum time and stamina to pump.

What exercises to perform

1. Jumping high lifting hips

Bouncing up and down on the spot, every time introducing the knee up high. Helping himself with his hands.

2. Raznozhka in bar

Stand in the classic lath on the palms, with a jump spread the legs wider and collect them back.

3. "Under the fence" + high kick

Take a wide step to the side and move the weight from one leg to the other through a deep squat. Tilt the body, as if you get under the fence, but keep your back straight. After that, straighten up and place your feet together. From this position, make a kick in the side. If not enough stretching, do not try to lift the leg very high. You could fall or get injured.

4. frog jumping

Stand in a classic bar, with a jump with your feet as close to your hands. Return to starting position and repeat.

5. Jump from a lunge with the removal of the knee

Lunged back with your right foot, touch the floor with his knee. Jump out of this situation, at the same time introducing the knee of the right leg forward and up. Touch down and then go off into a lunge. Break time interval into two portions. Half the time do the exercise with one leg, half - the other.

6. Plank with jumps sideways

Stand in the classic bar on the palms. Jump two feet to the right as if trying to get up to the shoulder. With a jump back to the starting position and repeat to the other side.

7. Jumping Jack

With the jump with your feet wider than shoulders, at the same time clap your hands over your head. With a jump back to the original position and repeat.

8. Jumping Jack wise

The first jump you are doing in the "asterisk": legs wide, arms parallel to the floor. Then, with a jump of intersecting legs and arms and return to the starting position.

9. classics

Jump on two feet, wider spaced shoulder level, then one under the center of gravity and the two again. As if you were playing hopscotch, but standing still. Alternate legs to distribute the load evenly.

10. Jumping with a touch of the stand

Find stand towering 20-30 centimeters from the floor. Touch it with one leg, then switch legs to jump. Continue at a rapid pace.

11. Jumping to the side with the removal of the knee

Jump to the right, lift left knee up to waist level, and repeat the same thing in another direction. Do not wide rapid jumps. If you are doing on the mat, do not go beyond it.

12. asymmetric pushups

Stand in the emphasis lying on her lap. Place one hand on the side, do push-ups. Return to starting position and repeat to the other side.

13. Lunge with stroke

Lunged back with your right foot, touch the floor with his knee. Stand up, make a swing forward and back into a lunge walk away. Half-time is done with one leg, half - the other.

14. jumping lunges

With walk away jump into a lunge, jump out to the original position and again in attack with the other leg. To avoid hitting the knee, do not bring it to the floor.

15. breakdancer

Drop down to the floor, his hands are under the shoulders, knees bent, feet on the ball. Tear off the floor left hand and right foot, turn body and hips to the left, make a right foot kick forward, left hand holding the bent close to the chest. Return to starting position and repeat to the other side.

16. V-fold

Lie on the floor on your back, lift your shoulders off the floor and legs. Straight arms and legs hold at an angle of 45 degrees from the floor. From this position, make a fold: touch your hands to stop and go back. Do not put your shoulders and feet on the floor until the end of the exercise.

17. Sumo with twisting sideways

Keep your hands behind your head. Make sumo squat: Stand with feet wide, toes and knees, expand maximally to the side and squat down to parallel with the floor. At the outlet of the squat right knee lift aside tilt housing and touch the right knee to the elbow. Again, do sit-ups, but now the output tap of the left elbow left knee. Continue, alternating sides.

18. Squat jump to 180 degrees

Stand with your feet shoulder width apart, toes slightly deployed in hand. Make squat, turn body to the left, the right hand touch the floor between the feet, the left pull up. Jump out of this situation, join hands in a jump over your head and turn around 180 degrees to the right. Land in the same pose: sit-ups, body deployed to the right, left arm touches the floor, the right staring at the ceiling.

19. Yield in warrior pose III

Stand up straight, lift your right leg bent. From this position the leg back away; while lowering the body until parallel to the floor and pulling arms forward. At endpoint, hands, body and one leg should be parallel to the floor. Return to starting position and repeat. Half-time is done with one leg, half - the other.

20. Woodcutter

Stand with feet shoulder-width apart. Join hands and raise them over your right shoulder while turning the body and hips to the right. Left heel comes off the floor. Move your hands diagonally down to the left hip. The body and the pelvis rotated to the left, knees slightly bent. The movement looks as if you threaten and chop wood, which grows near the left hip.

To complicate the exercise, take in hand or medbol dumbbells.

21. Elbow-to-elbow in the palm lying

Stand in the emphasis lying, hands under shoulders, legs straight. Bend your right leg and bring your knee to your elbow. Return to stop lying and repeat with the other leg.

22. Steps in cross bar

Stand in the emphasis lying down, hands under shoulders, feet together. Take a step with your left hand and place it diagonally in front of the right. At the same time make a step the right foot to the side. Then make a step to the right with your right hand and the left foot to the right substitute. This is one time.

Perform three times to the right and three times to the left. When you go to the left, during a cross-motion right hand is placed in front of the left.

23. Plank on elbows with the rise of the knee

Stand in the bar at the elbows. Free pelvis up, raise your right leg bent at the knee and try to get the knee to the chest. Return to starting position and repeat with the other leg.

24. Pushup with a side bar

Perform a push-up and turn into a side bar by expanding the body to the right, the right hand, lifting off the floor and lift up. Fix for a moment, return to the emphasis lying, do push-ups, and the bar to the other side.

25. Bridge

Sit on the floor, bend your knees, place feet on the floor, put his hands behind him. Lift the pelvis, so that the body from knees to shoulders fell in line. At the top each time strain the buttocks in order to better develop them.

26. rock climber

Stand lying in abutment. Pull your knee to your chest, feet can be left in the air or placed on the floor underneath the pelvis. With the jump my feet, try to keep the pelvis in one place.

27. Jumping on boxing

Find the steady rise of not less than 50 centimeters in height. Jump on it, completely straightened, get off or jump back and repeat.

28. burpee

From the straight position through abutment lying descend to the floor, the floor tap chest and thighs. With a leap substitute legs closer to the hands, straighten up and jump out. Jumping clap your hands over your head.

29. Jumping out of the squat

Make squat to parallel with the floor or slightly below. Jump out up and go away again in the squat. Try not to take your heels during exercise.

30. Skater

Tilt your body forward, make a sliding jump toward the right foot, left, store cross over right, make a swing to the right hands. Repeat to the other side. The movement resembles a fast ride on skates.