At-Home Cardio Workout

Featured Article, Fitness, Workout Plans
on April 10, 2015
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Bored sick of the gym? It’s easy to see why: Trudging on the treadmill for forty-five minutes straight until your knees ache isn’t exactly fun. And neither is fighting off stinky gym bros for space on a weight machine. But most of us are slaves to the gym anyway, thinking it’s the only way to attain a fit physique.

Well good news, gym haters: renowned fitness and wellness coach Adam Rosante wants you to ditch your pricy gym membership. With his new down-and-dirty workout, The 30-Second Body, Adam utilizes high-intensity bodyweight exercises and explosive compound movements to help you blast fat and build lean muscle in a minimal amount of time. The best part? There’s no equipment required—just your body and a few feet of space.

“The gym is great, but anyone who thinks they need to spend hundreds or thousands of dollars on a fancy gym membership to get in shape needs only to try one of the workouts from The 30 Second Body,” says Adam. “In under 20 minutes, you’ll get the best workout of your life and truly understand what I mean when I say, ‘You’re stronger than you think.'”

In other words, there’s no need to devote so much time in the gym that you miss out on social events and time with your family. Adam’s workout is designed to get you in great shape without all of the fuss and pomp. But don’t be fooled: It’s hard work.

“The design of each workout is a perfect cocktail that delivers lean, toned muscle and a super high calorie burn. It all equates to a stronger, slimmer body in less time,” Adam says.

Below, Adam leads you through one of the workouts from the The 30 Second Body. Aim to perform the moves back-to-back with as little rest as possible during and between moves.

High Knee Jump Rope (60 seconds)

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While swinging an imaginary jump rope, sprint in place as fast as you can, raising knees to hip level. Sync the rope with your skips. Continue alternating.

Tuck Jumps (60 seconds)

J. Ryan Roberts - jryan@jryanroberts.com

J. Ryan Roberts - jryan@jryanroberts.com

Stand with your feet shoulder-width apart, arms at a T at chest level with fingers interlaced or stacked. Press the hips back into a squat and immediately explode upward, driving the knees toward the forearms. Land softly and quietly on the mid-foot, rolling back to the heels. Immediately push the hips back to absorb the impact of the landing. Repeat.

Mountain Climbers/Mountain Terrainers Combo (60 seconds)

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Assume a push-up position. Brace the core and bring the right knee towards the chest. Return to start as you bring the left knee towards the chest. That’s one rep. Continue alternating for four reps. Then, bring the left knee across the body to the right elbow. Return to start as you bring the right knee across the body toward the left elbow. Return to start. That’s one rep. Continue alternating for four reps.

Standing Mountain Climbers (60 seconds)

J. Ryan Roberts - jryan@jryanroberts.com J. Ryan Roberts - jryan@jryanroberts.com

Stand with feet hip-width apart and hands in front of shoulders, palms facing forward. Brace your core and pull your shoulder blades down your back. Shoot your right fingertips to the sky as you raise you left knee up to hip height. Explosively switch sides, shooting the left fingertips to the sky as you raise your right knee to hip height. Continue alternating.

Low Plank Knees (60 seconds)

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Assume a low plank position, forearms on the floor with elbows directly below shoulders. You should have a perfectly straight line from head to heels. Brace your core and pike your hips as you drive your right knee toward your face and return to start. Repeat the motion on the opposite side. Continue alternating. Be sure to lower your hips all the way back to start after each rep.

High Plank Punches (60 seconds)

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Assume a push-up position with wrists directly under shoulders. Punch forward with the left fist at shoulder level. Place hand back on floor. Repeat with the right fist.