Burpees are like up-downs with an included jump added into the motion. It’s a full body exercise that focuses on your core while also increasing your stamina. As you get a rhythm down, you should increase the speed of your motions. Try to do them as fast as you possibly can for maximum effect. Try doing 100 of these a day, and you’re sure to see improvement within a week.
2. Tuck Jumps
Who would have thought that simply jumping in place would be a great alternative to running? Tuck jumps burn calories and build up your endurance, and you don’t need a lot of space to do them correctly. While doing tuck jumps, put your arms out straight in front of you and pull your knees up as you jump, trying to touch them to your hands. The closer you get, the stronger your core will become. Try to do as many tuck jumps in one session as you possibly can!
3. Jump Rope
If you feel silly simply jumping in place, grab a jump rope to accompany your workout. As well as burning calories and increasing stamina, jumping rope is a great way to get your heart rate up quickly. While jumping rope, you can add variations to mix up your routine, such as: quickening or slowing your pace, tuck jumping, or doing “double unders.” There are also many jump rope workout routines you can check out on YouTube if you need some guidance.
4. High Knee Sprints
When you do go for a jog or run, you can vary your speed as well as your range of motion to increase effectiveness. Think of high knees as the motion you would make while running in place, but continue moving forward while doing so. Doing high knee sprints will burn more calories as well as increase your heart rate even more than simple running or jogging. While doing high knees you should keep the same running pace or, if possible, increase your speed. Try to do high knee sprints intermittently throughout your jog, but take breaks to slow your pace and jog when you need to.
5. Long Jumps
To do long jumps effectively, you should be in a wide open space. Obviously, the idea is to jump as far as you can, so the larger the space, the more potential your workout has. With your feet firmly planted on the ground, jump as far forward as you possibly can. Do it again and again until you reach the edge of your workout space, turn around, and go back. Try to do sets of 10-20 jumps at least three times to build lower body and core strength. You’ll also be working on your balance and coordination, as you’ll have to hold yourself back as you gain forward momentum. Just make sure to stop short of any walls.
6. Mountain Climbers
You’ve probably been doing mountain climbers ever since 3rd grade gym class without realizing the beneficial effects they have on your body. Mountain climbers increase your circulation, and require you to utilize your whole body to do them effectively. Doing this exercise strengthens your arm, core, and leg muscles throughout the routine. You don’t need a large space in which to do mountain climbers, so you have no excuse to not drop down and do a few sets of 50 while watching TV tonight!