Advanced Cardio Workouts

If you are looking at this article, then you have probably already tried our basic cardio exercises and are now looking for a harder, more intense challenge. Well you are in luck…

Below we have highlighted some of the best high intensity, high impact exercises to get your heart bumping and your body losing weight.

Routine One

This routine is split into stages which focuses on different aspects of your body.

1. Warm up – spend 2 minutes warming up by doing step touches (stretching your arms and legs out to the side, before standing straight) and walking.
2. Next with your legs wide apart, do side lunges taking your hand to your opposite foot. Lunge side to side using what can be described as ‘windmill arms’, increasing your speed and how far you bend down. Do this for 1 minute.
3. Jog on the spot, pushing your arms overhead. At the same time, try to kick your bum as you are jogging. Do this for 1 minute.
4. March around your house for 30-60 seconds.
5. Proceed to high jogs by bringing your knees up high (to your waist level if you can). Repeat for 30 seconds.
6. Repeat your side lunges with windmill arms for 30 seconds.
7. Next with your feet together, jump to your right and land on your right foot. Repeat but this time to your left, using your left foot. Repeat keeping your jumps low and your arms swinging. Do this for 1 minute.
8. Standing with your feet together, jump up and land on your right leg with your left heel out straight. Repeat but switch legs and keep your body low. Do this for 30 seconds.
9. March around your house for 30-60 seconds.
10. Do jumping jacks for 1 minute.
11. Starting with your feet together, jump up and take your feet out to the side, aiming to land in a low squat. At the same time swing your arms overhead. Repeat for 30 seconds, rest 3 seconds, then repeat again for another 30 seconds.
12. Beginning with your feet wide, jump up and land in a squat whilst swinging your left arm around and over your head. Repeat but this time use your right arm. Do this for 30 seconds.
13. March around your house for 30 seconds.
14. Jog on the spot, whilst raising your arms. Kick as though you are trying to kick your bum. Do this for 1 minute.
15. Next squat thrust by squatting down and placing your hands on the floor next to your feet. Proceed to jump your feet backwards and do 6 reps. March for 8 counts, then repeat again 6 more times.
16. March around your house for 30 seconds.
17. Do jump kicks bringing your legs to waist height. Do this for 30 seconds.
18. Do a plyo-lunge, bringing your right foot forward and your left back whilst bending your knees at a 90 degree angle. Repeat, but switch legs. Do for 30 seconds, rest for 3 and then do again for 30 seconds.
19. Kick and squat for 1 minute.
20. March around your house for 1 minute.
21. To finish, do power jumps. Start with your feet together, before bending your knees and jumping as high as you can. Do this for 1 minute.
22. Proceed to cool down for 5-10 minutes with some gentle walking.

Now as you can see, this is a fairly intense routine, which gets your whole body working hard. However, if you are interested in mixing this routine up or extending it, then the following exercises can also be integrated into your workout.

Now if you do fancy working out at the gym – you may find it easier to keep yourself motivated by coming here – you can easily use the gym equipment to complete an intense cardio workout.

We recommend using the following:

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