cardio routines

Illustration: Nicholas Davison

2 of 3
Workout #2

Jonathan Amato, a certified strength and conditioning specialist (CSCS) at Bethpage Physical Therapy, designed this total-body conditioning workout to get your heartrate up, with a focus on the core.

Do each move for 40 seconds, rest for 20 seconds then go to the next move. Do 2 sets.

Jumping Jack
1. Stand with your hands at your sides and feet together.
2. Simultaneously jump and spread your legs out wide while raising your hands up over your head. Then, jump back to the starting position by bringing your legs together and your hands down by your sides.

Twisting Lunge
1. Stand with your arms straight out in front of you and your hands clasped together.
2. Step the right foot forward and drop the back knee to hover above the floor, lowering your hips until you create two 90-degree angles at each knee.
3. With your arms still out in front, twist your torso to the right, then quickly return to center.
4. Pressing through your right heel, return back to the starting position.
5. Repeat on the opposite side.

Alternating V-Sit
1. Lie on your back with legs extended out and arms flat overhead.
2. In 1 motion, activate your abdominals and crunch up while raising a straight right leg.
3. Bring your left hand to meet the right foot in the air so your body makes the vague shape of a "V." Return back to the starting position. 4. Repeat on the opposite side. (To make this movement easier, lose the crunch. Instead, place your hands under your lower back and alternate lifting your legs straight up above your torso.)

T Push-Up
1. Start in a push-up position with shoulders directly over your wrists. (To make this easier, you can perform the exercise from your knees, maintaining the same upper-body positioning.)
2. Lower your body until your chest nears the floor and your elbows are at 90-degree angles. Press back up to the starting position.
3. Place all of your weight on the right hand and slowly, keeping the core tight, rotate the left side of your body while lifting and straightening your left arm toward the ceiling. (If you're looking in the mirror, your body should form the shape of a sideways "T".)
4. Slowly return to the starting position and go directly into your next push-up. Repeat with your right arm.

Mountain Climber
1. Start in a high plank position with your shoulders over your wrists.
2. Bend your left knee and bring it toward your chest, maintaining a flat back.
3. Putting all of the weight into your hands, jump to switch legs, bringing your right knee toward your chest. (If this takes too much out of you, try doing mountain climbers for 20 seconds, and then holding a plank for the remaining 20 seconds.)
As a reminder, always consult your doctor for medical advice and treatment before starting any program.