Rev up your heart rate, torch fat and increase your stamina with this bodyweight workout to burn calories from Orangetheory coach Amy Prior
Words: Sarah Sellens | Images: Shutterstock & Marcel Grabowski | Model: Amy Prior
We hear you, not everyone wants to run, swim or cycle to get their cardio fix. Fortunately, there are plenty of other heart-pumping options that will boost your lung power and elevate your endurance – and some workouts don’t even require kit or a gym!
Enter this bodyweight session from Orangetheory coach Amy Prior. ‘Cardiovascular training for health and fitness is extremely important,’ says Prior. ‘Having a great foundation of cardiovascular fitness can help increase your stamina, reduce health risks, manage chronic conditions, strengthen your heart, boost your mood and allow you to gain more from life as you age.’ What’s more, clock this do-it-yourself session and you’ll feel pretty smug for
having squeezed in a workout without even leaving the house.
How should you do it?
Prior recommends completing the following moves for 20 repetitions each or 10 each side. Do the exercises in order and clock three rounds. Get moving, get sweating, get it done.
Lateral bound
This movement will help with the stability and balance you need for great running form.
- Starting on one foot (A), bound laterally onto the opposing foot like you are hopping over a small fence (B). Keep your chest upright and look ahead at the horizon.
- Once you have landed, ‘stick it’ (AKA hold for 3 seconds) before bouncing back to the foot you started on.
Tip: As you bound, thrust your arms back and forth to simulate a running motion.
Cross back lunge
This movement is great for core and glute strengthening, and stabilisation of the hips.
- Start standing with hands clasped together and your chest upright. Keep your shoulders back and down.
- Step one leg backwards and place it across the path of your front leg. Bend your back knee towards the floor (A).
- Push through your front leg to stand tall again. Repeat on the other side (B), then continue alternating.
Alternating lateral shift with front reach
This exercise is a great way to engage the core and lower body simultaneously, whilst working on mobility.
- Start standing with your legs wider than shoulder-width apart. Shift your body to one side, moving your bottom over the top of your heel. At the same time, raise your arms up while keeping your elbows straight (A).
- Return to the standing position and repeat on the other side (B). Continue alternating.
No gym? No problem. These 10 bodyweight exercises will keep you strong wherever you are
Alternating transverse squat
This is great for building strength in the lower body, particularly the inner thighs and glutes
- Start standing with hands clasped and feet close together, facing forward (A).
- Take a big step diagonally to one side, opening the space in between your legs to create a 90-degree angle. Once in this position, perform a squat (B).
- Push through your heels to return to the start position and repeat on the opposite side. Continue alternating.
Speed skaters
This one is low, fast and a great lateral movement
- Start with the left foot on the floor and right leg behind it, foot elevated off the floor (A).
- Powerfully, jump as far as you can to the side, swinging the arms across the body and landing on the right leg, with the left leg now elevated behind (B). Stay low the entire time (like you’re ice skating).
- Repeat in the opposite direction and continue alternating from side-to-side. Pump your arms as you jump for better power and stability.
Squat jack
This movement is fast and will help with those short powerful bursts of running
- Start by standing with feet shoulder-width apart and facing forwards.
- Jump both feet out to the sides, landing softly and sinking into a wide squat position as you land (A).
- Powerfully jump back up, but as you enter the top of the movement, bring both feet into a narrow stance (B), tapping your toes to the floor. Repeat.
Orangetheory Fitness offers full-body group workouts focused on heart rate-based interval training. Each workout is backed by science and tracked by technology, which helps members monitor their results in real time. Led by a certified coach to make sure you don’t overtrain or undertrain, the aim is to elevate your heart rate to 84 per cent of its max or higher for just 12 minutes out of the 60-minute workout. This produces strength and cardio benefits. www.orange-theory.com/en-gb
