We know cardio is great for increasing blood flow and circulation, improving your endurance, and burning calories. The treadmill is not your only means of cardio, there are several alternatives that don’t require the treadmill that will give you a great, full-body workout and burn those calories!
The great thing about a jump rope is you can bring it with you anywhere. It’s small enough to fit in your bag but will have your heart pumping in just a few minutes. Jumping rope also improves your conditioning and coordination. Because you’re engaging the muscles of your upper and lower body you give your whole body an incredible workout! Try jumping rope for about 10 minutes a day to burn between 100-200 calories.
Battle ropes are another great alternative because you’re engaging your whole body. While you are mainly working your upper body, it’s simple to incorporate additional movements using your lower body, such as lunges, squats and jumps. A study published in the Journal of Strength and Conditioning Research found you can burn up to 112 calories in 10 minutes by using battle ropes.
If you want to challenge yourself and burn up to 30 percent more calories, try circuit training. Circuits are tough but a great option if you’re looking to get lean. With circuit training you can incorporate sets of strength and cardio exercises and perform each exercise two to three times with no rest between sets.
Kettlebell swings work all of your muscles! Performing kettlebell swings increases your heart rate while engaging your core, upper body and lower body.
Most people have a love hate relationship with the stairmaster but it’s another option that targets your lower body. You can add kickbacks, squat jumps and many more moves to make it “fun.” After 10 minutes, you’ll feel a difference!