Are you tired of doing hours upon hours of steady-state cardio? What if I told you that you could burn MORE calories in half the time and, more importantly, have FUN while doing it? I’m going to give you the rundown on the benefits of the following two cardio workouts that will keep your heart rate up, get you results, and you NEVER have to step on a treadmill.
KICK IT UP
This first cardio workout checks off all the boxes for getting an awesome full-body sweat sesh. Kickboxing is the one workout that can get your entire body and mind in sync at the same time. It is both an aerobic and anaerobic workout meaning it’s excellent for building endurance and will allow you to maintain muscle mass and burn fat FAST!
Besides being an incredible cardiovascular workout, kickboxing is also considered a strength workout. Punching will not only target your arms, shoulders and back, but it will ultimately define your midsection. You can finally say goodbye to those boring crunches! Kicking will work multiple muscles in your lower body, including your quadriceps, hamstrings, adductors, and glutes. This is a huge bonus because the more muscles that are engaged equals the MORE calories burned. It’s a win-win!!!
Here’s some more good news. Additional benefits of kickboxing include reducing stress levels while improving sleep quality, coordination, balance, and confidence. The best part of it all, kickboxing burns MORE calories than your traditional steady-state cardio in half the time with no impact on your joints.
STEP IT UP
This next cardio workout became super popular in the late ‘80s because of its upbeat music and fancy choreography. That’s right. I’m talking about step-aerobics! This workout will not only keep you moving, but it will keep your heart rate elevated and torch those calories quickly. Just by incorporating a step into your workout with one riser on each side, you can burn up to 26% more calories! Sign me up!
Besides being an incredible aerobic workout, step-aerobics targets many areas of the body, including the core muscles that stabilize you while you’re stepping. These include your lower back, glutes, and of course, your legs. The constant stepping up will build your calves and quadriceps, while the lateral movements will target your adductors (inner thighs). The icing on the cake is that step-aerobics has all the benefits of a high-intensity cardio workout without all the stress on your joints and it’s been known to boost mood and energy levels.
Step-aerobics is a workout designed for all levels, from beginner to advanced. The more risers you add, the more challenging the workout will become. Bonus: step-aerobics can be done at the gym or in the comfort of your own home.
So, if you’re like me and want to break out of your stale routine, start punching, kicking, or stepping your way to a fresh, new way to break a SWEAT!
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About the Author: Kimberly Samborski is a nationally certified personal trainer with more than 10 years' experience and the owner of SWEAT Bootcamp in Rio Rancho, NM. As a professional dancer trained in jazz, hip-hop, ballet, and ballroom, she uses her knowledge and expertise to keep her training style innovative and fun. She leads by example with a “never-give-up” attitude that has not only changed other people’s lives, but hers as well. Find her on Instagram @kimberly_sweatfitness
