High and Low Cardio Workout

Today we’re bringing you a speedy workout with lots of hops and jumps—aka, plyometrics. This is a cardio workout, so remember: You’re going for speed. You should feel breathless by the end of the round. Just like the rest of the workouts in this Challenge, this routine was designed by Bianca Vesco, certified personal trainer and group fitness instructor at NYSC Lab.

Pairing all of these moves together creates a high-intensity interval workout. The rainbow hops (which you saw last week) will get your heart rate up, then you’ll calm down just a bit with down-up dogs (be sure to keep your abs engaged!), and then ramp up again with high-knees and skaters. Some of these moves—like the skaters, rainbow hops, and high-knees—work unilaterally, meaning you’re switching your weight from the right side to the left. Training unilaterally is generally considered to make things more difficult—it’s week 3 after all! To make this workout less intense, you can always slow down the plyometrics, skip the hops in the rainbow hops and skaters, and march during high-knees.

Try doing this warm-up first to loosen your hips and hamstrings, and cool-down with this five-minute stretch.

The Workout

Here’s a detailed breakdown of the moves you’ll do.

Directions

Do each move below for 45 seconds, resting 15 seconds between moves. At the end of the circuit, skip to the extended rest or try the Bonus. Rest 60-90 seconds. Do the entire circuit 3-5 times.

Rainbow Hop

x 45 seconds

• Stand with your feet wider than hip-width apart and your arms at your sides.
• Squat and lean toward the right so that more of your weight is on the right side of your body and fingertips tap floor on right side.
• Spring up, raise arms overhead, and land lightly, shifting weight to the left side, and tapping fingertips to the left.
• Continue to jump and land on alternating sides.

Down-Up Dog

x 45 seconds

• Start in a downward dog position with your body in an upside down ‘V’ shape. Your hips are high, your back straight, and your heels should be pressing toward the floor so you feel a stretch along the back of your legs.
• Slowly roll forward, and bring your hips toward floor, as roll onto your toes and bring your hips perpendicular to the floor. Your gaze is straight ahead, as you finish in an upward dog position.
• Return to starting position in downward dog.

High-Knee

x 45 seconds

Most Popular

• 5 Less Obvious Signs of Seasonal Depression You Should Definitely Pay Attention To

  By Maggie O’Neill

• 42 Creative Valentine’s Day Gifts for Guys

  By Sarah Madaus

• Just Some Fun Sex Toys You and Your Partner Will Love

  By Gabrielle Kassel

• Stand with your feet hip-width apart, core engaged, and arms athletically ready like you’re about to start sprinting.
• Run in place, lifting knees high to your waist and pumping arms like a runner. Think about pointing through your toes each time you lift your foot, and landing lightly on the balls of your feet.
• You can make this move as challenging as you want simply by moving faster and pushing your knees higher.

Skater

x 45 seconds

• Stand with your feet hip-width apart. Lift your right leg and jump to the right. Let your left leg straighten and follow.
• As you land on your right foot, swing your left foot behind you and keep left foot off the floor. Bring your left hand down to lightly tap the floor as right arm swings behind your back.
• Swing left leg to the left and jump, landing lightly on left foot and allowing right foot to swing behind you, and right fingertips tap the floor.
• Continue to skate from side to side.

Jump Rope

x 45 seconds

Most Popular

• 5 Less Obvious Signs of Seasonal Depression You Should Definitely Pay Attention To

  By Maggie O’Neill

• 42 Creative Valentine’s Day Gifts for Guys

  By Sarah Madaus

• Just Some Fun Sex Toys You and Your Partner Will Love

  By Gabrielle Kassel

• You’re likely very familiar with this exercise, but just in case: Stand with your feet hip-width apart and hands holding an imaginary rope.
• Mime swinging the rope with your wrists while you jump both feet up. Try to hop as quickly as possible, going for speed more than height.

Bonus Move

After each circuit, add Burpee x 8 reps.

Burpee

x 8 reps

• There are plenty of variations on burpees, so feel free to try your own if this isn’t the version you prefer.
• Stand with your feet hip-width apart, core and glutes engaged. Place hands on floor and jump feet back to come into a high plank position.
• Bend arms, and drop chest so it touches the floor. Don’t think of this as a push-up, it’s more about speed than about shoulder strength.
• Push up to return to a high plank position, jump feet to hands, and explode up, jumping vertically with arms stretched overhead. Land lightly on the balls of your feet and immediately repeat.
• Make this easier: There are lots of ways to modify burpees. You can skip the jump, step your feet back one at a time, or drop to your knees and do a modified push-up, instead of dropping your chest to the floor.
• Make this harder: Do a single-leg burpee by not letting one foot touch the floor while you hold a plank and jump vertically.

Workout photos: Photographer: James Ryang. Hair: Siobhan Benson. Makeup: Sara Glick at Starworks. Stylist: Meg Lappe.
Trainer Tamara Pridgett is wearing Montiel Victory Bra, $42, montiel.com; Alala Seamless Navy Tights, similar styles at alalastyle.com; Reebok Floatride Sneakers, $150, reebok.com. Adidas by Stella McCartney Yoga Mat, $30, adidas.com and Gaiam Athletic 2 GripMat, $60, gaiam.com.

Gifs and first photo: Photographer: Remi Pyrdol. Hair: Clay Nielsen. Makeup: Hiro Yonemoto at Atelier. Stylist: Meg Lappe.
Trainer Tamara Pridgett is wearing (first photo) Outdoor Voices Slashback Crop, $60, outdoorvoices.com; Athleta Salutation 7/8 Tights, $79, athleta.gap.com; Reebok Crossfit Grace, $100, reebok.com. (gifs) Reebok Tri Back Sports Bra, $25, reebok.com; Athleta Salutation Tights, $79, athleta.gap.com; Ascics Gel-Nimbus 20 Sneakers, $160, asics.com.