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Cardio Exercises

Cardio exercises increase heart rate in short time and usually work for the entire body.
They are more intense and require quick and constant movements which burn more calories.

Cardio Workout
Exercise	Target	Technique	Reference
Ball hop	Arms Abs	Sit on ball with knees together, fists in front of chest.. Bounce on ball, bring legs out bent lifting butt and feet, extend arms to the side. Bounce back bring legs and hands in original position. Repeat 10 times.
Double jack	Arms Shoulders	Stand straight holding one end of band in each hand, arms by sides. Push arms to the sides pulling band tight. Hold. Return. Repeat 10 times.
Penguin	Arms Abs	Stand in middle of band with feet 1 feet apart, hold one end of band with each hand. Lift right leg balancing body weight on left leg. Hold. Return. Repeat 10 times on each leg.
Toe taps	Thighs Calf	Stand in front of step. Touch right toe to step, jump up and switch feet in mid air touching left toe to step. Continue 20 times.
Jumping jack	Arms Thighs Calf	Stand in front of step. Jump on step with both feet. Jump back down with feet together and then another jump with feet apart and arms up. Jump on step again, continuing the sequence for 20 counts.
Plyo jacks	Thighs Arms	Stand straight, lower into squat, feet together, arms in front. Jump feet out landing into squat with arms overhead. Jump again landing in squat with feet together and arms in front. Continue until 20 counts.
Long jump	Thighs Calf	Stand straight. Lower into squat and jump forward far, land with bent knees. Continue jumping until 20 counts.
Squat jump	Thighs Arms	Stand straight comfortably. Squat down low. Jump up high with arms overhead. Continue 20 times.
Prisoner squats	Thighs Arms	Stand straight, hands behind head. Squat down low. Immediately jump up high. Land lightly on floor in squat. Quickly jump up continuing 20 times.
Froggy jump	Thighs Calf Arms	Squat down tapping palms on floor in front. Immediately jump up lifting heels together and hands behing head. Land with bent knees and palms on floor in squat. continue 20 times.
Lunge-side jump	Thighs Calf	Stand straight, bent forward in lunge with right knee ahead, touching left hand to floor. Immediately jump up switching feet in mid air and land in lunge with left knee ahead and right hand to floor. Continue 20 times.
Mountain climb	Thighs Calf Arms	Come in pushup pose with palms and toes on floor. Bring right knee towards chest with foot on floor. Jump up and switch feet in air, bringing left knee towards chest. Continue 20 times.
Squat thrust	Thighs Calf Arms	Stand straight, squat down, place palms on floor in front. Immediately push feet behind in pushup pose. Pull feet back to start, stand up. Continue 20 times.
Lunge jump up	Core	Stand straight. Squat low with right leg and bring left arm bent in front. Jump off floor bring left knee and right arm up. Return in squat pose as before. Continue until 20 counts. Repeat with other leg.
Star squat	Core	Stand straight. Squat low initially touching floor. Jump up lifting whole body, extending arms up and outside, feet wide apart. Land on floor in squat lightly. Continue 20 times.
Lunge kick	Core	Stand straight. Lower into lunge with left leg, push up body and bring leg in front like a kick. Continue 20 times. Repeat with other leg.
Sumo kick	Core	Stand with feet 1 feet apart. Squat low with arms in front. Stand up while raising bent right leg. Then kick right toe up sideways. Lower back into squat repeat with other leg.
Speed skater	Core	Stand straight, jump to right side with right leg. Bring left hand close to right foot and left foot behind right foot. Quickly jump to left side with left leg then bringing right hand close to left leg and bring right foot behind left. Continue 20 times.
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