Sometimes “life stuff” gets in the way and you don’t have 30 minutes fit a full workout. WE GET IT! You need to be in the right head-space to power through a full workout. You need to set yourself up, change, get your space ready, do the workouts, then you should take some time to cool down. While the entire workout might not take 45 minutes, the whole process sometimes does.
So we figured we’d hit you with a 9 MINUTE CARDIO BLASTER. A workout you can do anywhere, anytime, when you just want to move your body, get your heart rate up, and get a sweat on.
So here it is, try it out! And do your best to keep going for the full 9 minutes with no breaks. You’re going to repeat this circuit three times!
ROTATIONAL SQUATS (30 SECONDS)
For this exercise, you’re going to picture yourself in a box, with four corners. Start by turning your body to the top corner of your square (so your body is now on a 45 degree angle to the front). Drop into a wide-stance squat position (similar to regular squat), lowering your body to a comfortable depth or until your thighs lie parallel to the floor and your body weight rests on your heels. From there, you’re going to jump up out of your squat and while you’re in the air, you’re going to move your body so that by the time you land, you’re now facing the top left corner of your box. When you land in the new direction, you’re going to go straight back down into your squat position. Continue to switch directions and complete this exercise for 30 seconds without any breaks.
JUMPING JACKS (30 SECONDS)
Spread your knees and toes when you jump and take your arms from by your sides up to form a V with the top of your head. Once you’ve landed you’ll then jump again - this time bringing your feet back together and your hands back down by your sides. Continue doing this for 30 seconds without any breaks.
MOUNTAIN CLIMBERS (30 SECONDS)
Start by getting yourself into the plank position. Your hands should be about shoulder-width apart, back flat, abs engaged, and try not to strain your neck so it’s best if you either keep your eyes at the floor or just out in front of you. Pull your right knee into your chest as far as you can. Then switch, pulling that knee out and bringing the other knee in. Keeping your hips down, run your knees in and out as far and as fast as you can. Continue doing this for 30 seconds without any breaks.
ALTERNATING JUMP LUNGES (30 SECONDS)
Start with your feet shoulder-width apart, with your core engaged. Take a big step forward with your right leg (you can either have your hands on your hips or by your side) and get yourself into a normal lunge position. This is your starting point. Jump up, quickly switching the position of your feet while mid-air so your right leg moves back behind you and your left leg comes forward. Gently land back on the floor in a basic lunge position with the opposite leg forward. Each time you change your leg is one rep, so try and keep a continuous flow of lunges for 30 seconds.
COMMANDOS (30 SECONDS)
Start by getting into the plank position on your hands. From there, you’re going to lower yourself down to your forearms one side at a time so that you’re now in a plank position but on your forearms. To complete 1 rep and return to the starting position, push up on your left side so your arm is straight, and then follow with your right arm so you're now on both hands. Maintain a flat back at all times. Continue this rhythm for 30 seconds without a rest.
HIGH KNEES (30 SECONDS)
Stand up straight and place your feet about hip-width apart. Place your elbows in beside your waist and put your forearms out in front of you so that your palms are facing the floor. You should end up making a right angle with your forearm and upper body. You’re essentially going to run on the spot, but you’re going to quickly drive your right knee up to meet your right hand, bring the same leg back to the ground immediately bring the left knee coming up to meet your left hand.As you are alternating knees, you want to do it with a hopping motion, staying on the balls of your feet the entire time.
Try it out and tell us how you go!! And just remember, we said it was quick - but we didn’t say it was easy. Stick at it, and you’ll feel so much better after those 9 minutes. Trust us 👊
