July 22, 2015 |
The 30-Second Moves in This Cardio Workout Make It Fly By
This cardio workout may be intense, but trust us: It goes super fast.
by HN Editorial
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This is the intense cardio workout that will give you a much-needed break from the boring old treadmill. It is only fitting that this fierce routine is shot at the birthplace of physical fitness, Muscle Beach.
If you are ready to get your heart pumping, certified personal trainer Holly Rilinger has just the crossfit workout for you. In this Kickstart Workout Holly has created a routine based on four moves performed for thirty seconds, repeated three times. This intense cardio workout is defined by constant movement -try to go as hard as you can to get your heart rate up. To maximize cardio benefits, there will not be any rest between moves.
Holly Rilinger
Coach, trainer, and 10-year veteran of the fitness world, Holly Rilinger is known as one of the most inspiring motivational trainers in the game.
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[MUSIC]
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It's time to hit the sand running
with an intense cardio workout.
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And let me tell you this is
not your average beach run.
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On your mark, get set, go.
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[MUSIC]
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Hey guys, Holly Rilinger here.
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And today we're gonna get our cardio on.
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Don't worry we're not going far.
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This workout's gonna get heart pumping
with some multidirectional moves.
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We have four moves we'll do for
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30 seconds and
then we'll progress them to 30 seconds.
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We'll do the whole thing three
times around, just follow me.
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So we're gonna start right here.
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Start that clock.
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We've got a 30 second jog, right?
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So everything we're doing is going
to be more cardio based, right?
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So it's kind of doing strength moves we're
really gonna get that heart racing today.
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We're really gonna keep moving so
I want you to try to keep up with me.
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Now remember every single move
here is only 30 seconds long so
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if at any point you can pick up
that pace absolutely go for it.
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Now we're not gonna rest in between moves.
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We're just gonnna go right
into that next move.
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All right guys so we're gonna
progress this jog into high knees.
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Ready?
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In four, three, two, one.
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Here we go.
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So every move will have a intense
progression right here.
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I really want you to push for
that 30 seconds, right.
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So, the first 30 is almost
like a warm up right here.
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So you drive those knees up high.
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Really use those arms, right.
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You know why this is better
than a run on the beach?
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Because we're gonna spike that metabolism,
right?
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We're gonna get that heart rate up,
and then we're gonna kick it down.
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So it's like this the whole time.
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Drive it up right here.
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Right, about eight more seconds and
we're gonna go into some lateral lunges.
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We're gonna let that heart rate come down.
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Drive up tall here.
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Give me two, one, boom.
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All right,
let's start those lateral lunges.
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So you're basically gonna just
step side-to-side, right.
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So we're moving multi
directionally in this workout.
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Side-to-side.
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Sit down into that hip.
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Now the progression for
this is speed skaters.
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So that second move
mimics that first move.
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It's just more intensity.
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Hi intensity, all right.
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We're at Muscle Beach, probably one of
the most intense places I 've ever been.
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Stay with it three more seconds.
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That next move, it looks like this, guys.
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Side to side.
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Really put that hand out there.
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Drag that elbow.
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Whoo!
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Remember that 30, that second 30th,
the most intense 30.
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Are you with me?
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Come on, stay with me.
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Me and you.
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Me and you.
Me and you.
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We're already half way through.
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I promise you'll get a little bit of
a breather after that second 30 seconds.
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Just about ten seconds left here.
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Notice the way I'm driving that elbow out,
propelling myself side to side.
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Come on.
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Let's do this.
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Stay with me.
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Boom.
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Heart rate comes down.
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You're into squats.
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So, it's perfectly okay if you
are completely out of breath right now.
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That's perfectly okay.
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Here's what I want you to do.
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Just keep moving.
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Right?
That first 30 is almost like
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a recovery for you.
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So when that second 30 hits,
I want you to go all out with me.
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Get ready, get ready, get ready!
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Smile, get ready for it!
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Up next, jump squats.
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You ready for it?
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Looks like this.
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Throw those arms down!
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Get up with me here!
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I wanna see some air!
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Right, we're in that third move making
our way through that first round.
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This is not your average beach run.
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I don't know if you do
this in your beach runs.
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I don't.
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Woo!
15 seconds here.
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Stay with it.
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Ten little seconds.
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We're gonna go right into that next move,
guys.
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This is not an easy workout.
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Slides with a burpee, right?
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We got burpee slides coming up.
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Stay with me, stay with me so
you can get two more.
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Boom!
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Slide it here, take it down to the ground,
jump yourself back up.
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Here we go, slide it back,
down to the ground, pop it back up.
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I'm not concerned with
your speed right now.
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I just need you to keep moving.
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That chest all the way to the ground.
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Pop it up.
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We're working our whole body.
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You with me?
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Let's go.
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Work that whole body here.
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That's it.
Whoo!
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Can you get one more?
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And boom, guys, we're at the top.
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Back to that jog.
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Can I get a high five?
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Whoo, thank you!
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[LAUGH] Whoo, so
what are we thinking right now?
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We're thinking we've got one round
behind us, three rounds total, right?
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Right here's the best time to rest,
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shake it out a little bit,
regain that focus, right?
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Me and you workout partners,
buddies, team, right?
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We push each other
through the whole thing.
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That next intense move.
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What is it?
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High knees.
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Me and you, ready?
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Go!
Come on, come on, come on.
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Drive it up.
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Think about it.
30 seconds out of your day.
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Such a small part of your day here.
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There you go.
What
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are you thinking about right here, too?
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Thank about what you want more.
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Think about what you want most so
clearly in your head, why you started.
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You know what the great thing
about these workouts are?
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They're short,
you can get them in quickly, right.
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Next step is,
we stack a few of them together.
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Four, three, two, boom, side to side,
we go right into the next move.
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You can take a little
bit of a breather here.
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So right here,
that lateral movement, right?
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Working yourself side to side,
sitting in to that hip.
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Now I want you to drive off that
outside leg using that glute.
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Getting a little bit of
a stretch on that inner thigh.
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Bringing those hands up for balance.
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Anytime we're moving in this way,
we're also using our core.
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Side to side, sit down into that hip.
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You're ready for that next move?
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Get ready, side to side,
throw that arm out and
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we're back into that
speed skater here guys.
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Drive it out, side to side, whoo!
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Yes, there you go.
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Now these are intense movements, I know.
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Modification would be here, but
only if you have to go there.
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If you can stay with
that more intense move,
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stay with me,
we're talking ten seconds here.
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Come on, now.
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Me and you.
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We're a team,
we'll get through this together.
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Come on, give me five seconds.
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We go right back into
those squats guys in two.
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Whoo!
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Drop it back behind you.
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Now, second round.
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You might be able to get
a little bit deeper right here,
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just a little bit warmer.
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Here's what it looks like from the side.
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And you push your hips way back there.
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Can your chest up nice and tall?
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Check out my arms here.
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Right.
Coming up for a little bit of balance.
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That's great.
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Ten more seconds and
we're going to go into that squat jump.
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Not easy.
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Not easy, I know.
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Woo!
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Yes.
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Come on.
Shake it off.
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Get ready.
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We're going to use your arms on this one.
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Ready, set, whoo!
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Drop it down.
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Show me some air baby.
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Show me some air.
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There you go.
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Now why are you using your arms here?
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Check out me sort of
full body movement right?
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I propel with my arms.
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I get up high.
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I better be able to set more than a piece
of paper under your feet right now.
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I need like at least six inches,
get up here.
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Don't worry about your neighbors
downstairs if you have some.
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Keep going, keep going.
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Three more.
Can you get it?
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Two more.
Can you get it?
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One more.
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Yes.
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Right hand slides with burpees.
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What was I thinking on this one?
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Come on, let's go.
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Down and up.
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All I need you to do is move here.
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Right?
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If you're not keeping up with me make
it a goal that you will next time.
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Keep moving, chest is all the way
to the ground, you pop back up.
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Can you stay low for this entire move?
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Remember, you got that rest
coming up with the jog.
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Stay low, stay low, last one, popping up.
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Whoo!
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Back in that jog, baby.
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Back in that jog.
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Guess what.
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Third round.
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You out of breath?
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I'm so out of breath, right now.
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Right?
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Be so easy to quit.
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I'll know if you quit.
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Something about it [INAUDIBLE].
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I'll know.
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All right, stay with me.
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15 seconds, we go into those high knees.
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Take a deep breath.
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Center yourself.
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Say I got this.
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[LAUGH] Yes.
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High knees, I want you to see if
you can take your hands up here and
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see if you can get those knees up there.
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Ready?
Go, go.
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There you go.
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Drive up tall here.
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So remember, that first move a little
bit of a warm up for that second one.
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There you go.
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Commitment baby, me and
you, third round, right?
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Finish line in sight.
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Whew!
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This isn't easy for me either.
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Definitely not easy for me either.
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Whew!
Up next, we've got those lateral lunges
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and a little bit of a break.
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In three, two, pull it together,
pull it together.
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Sit into those hips.
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Lose it all and then pull it back
together, it's just like life.
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Woo!
Sit down, sit down.
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So what's working right here?
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Those glutes right?
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Heart rate, up let's bring it down
a little, side to side, there you go.
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Focusing on your movements right here,
right.
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It does no good to go fast if
you're not doing it right.
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Now the next movement, we're gonna
try to have a little bit of speed,
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a little bit of intensity.
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Ready, set, throw that arm out,
here we go.
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Can you stay low with this movement,
right?
252
00:09:23.910 --> 00:09:26.730
Can you use that arm to
get you side to side,
253
00:09:26.730 --> 00:09:29.210
bracing with your core the whole time.
254
00:09:29.210 --> 00:09:31.830
I want your heart rate up here.
255
00:09:31.830 --> 00:09:33.780
But I want you working hard here.
256
00:09:33.780 --> 00:09:35.470
I want you out of breath and
257
00:09:35.470 --> 00:09:38.210
I want you feeling like you might
wanna quit and then you don't.
258
00:09:38.210 --> 00:09:39.690
And then you don't.
259
00:09:39.690 --> 00:09:40.385
Nine more seconds.
260
00:09:40.385 --> 00:09:42.124
Two moves ahead of you.
261
00:09:42.124 --> 00:09:43.465
Come on, baby.
262
00:09:43.465 --> 00:09:44.824
Woo!
263
00:09:44.824 --> 00:09:47.390
Stay with me for four.
264
00:09:47.390 --> 00:09:48.290
Three.
265
00:09:48.290 --> 00:09:50.290
Chill, whoo!
266
00:09:50.290 --> 00:09:52.050
Two moves, we're out.
267
00:09:52.050 --> 00:09:52.949
You got that squat here.
268
00:09:52.949 --> 00:09:54.650
Are you getting low?
269
00:09:54.650 --> 00:09:56.149
Right, are you getting low?
270
00:09:56.149 --> 00:09:57.439
If you're not getting low,
271
00:09:57.439 --> 00:10:00.940
you're not getting what you
need throughout this movement.
272
00:10:00.940 --> 00:10:05.550
You should be 90 degrees here,
90 degrees, that's great.
273
00:10:07.040 --> 00:10:10.530
We got that intense movement coming up,
like I said.
274
00:10:10.530 --> 00:10:12.500
I don't care if it's a huge jump.
275
00:10:12.500 --> 00:10:15.580
But I want a little bit
of a jump on this one.
276
00:10:15.580 --> 00:10:16.410
Little bit.
277
00:10:16.410 --> 00:10:17.500
Okay, little bigger than that, like that.
278
00:10:17.500 --> 00:10:19.560
I want something like that.
279
00:10:19.560 --> 00:10:21.430
Three seconds, get one more in.
280
00:10:21.430 --> 00:10:22.060
You ready?
281
00:10:22.060 --> 00:10:22.670
Come on!
282
00:10:22.670 --> 00:10:23.370
Big jumps here.
283
00:10:23.370 --> 00:10:25.500
Use those arms.
284
00:10:25.500 --> 00:10:26.680
Get up high.
285
00:10:26.680 --> 00:10:28.600
Decide what you want right here.
286
00:10:28.600 --> 00:10:30.080
Me and you.
287
00:10:30.080 --> 00:10:31.390
Whoo!
288
00:10:31.390 --> 00:10:33.400
Can you get up on every single one?
289
00:10:33.400 --> 00:10:35.120
Let's not think about how
much time we have left.
290
00:10:35.120 --> 00:10:38.900
Let's think about just this one,
now just this one, now just this one.
291
00:10:38.900 --> 00:10:41.189
Now, here you go.
292
00:10:41.189 --> 00:10:42.390
Woo!
293
00:10:42.390 --> 00:10:44.250
Stay in the moment.
294
00:10:44.250 --> 00:10:45.150
Find that strength.
295
00:10:45.150 --> 00:10:49.170
Find a place maybe you haven't
been before, a new place.
296
00:10:49.170 --> 00:10:50.770
Five seconds, ready?
297
00:10:50.770 --> 00:10:51.900
Woo!
298
00:10:51.900 --> 00:10:55.080
Two, one we got the sides guys,
come on let's go.
299
00:10:55.080 --> 00:10:58.688
Slide it out, get to the ground,
pop it back up,
300
00:10:58.688 --> 00:11:03.094
now if you stay low on these
it's actually gonna be easier.
301
00:11:03.094 --> 00:11:07.815
You won't have as far to go to the ground,
stay low, I need 20 seconds guys.
302
00:11:07.815 --> 00:11:09.394
Woo!
303
00:11:09.394 --> 00:11:10.815
20 seconds.
304
00:11:10.815 --> 00:11:12.374
I'm gonna count you down.
305
00:11:12.374 --> 00:11:15.456
You got ten little seconds from here.
306
00:11:15.456 --> 00:11:18.520
Stay with me, stay with me, stay with me.
307
00:11:18.520 --> 00:11:20.250
Woo, last one's coming up.
308
00:11:20.250 --> 00:11:21.770
One more side, can we do it?
309
00:11:21.770 --> 00:11:22.773
Yes we can, yes we can.
310
00:11:22.773 --> 00:11:23.502
Woo!
311
00:11:23.502 --> 00:11:26.415
And that's time!
312
00:11:26.415 --> 00:11:30.760
You guys, nice work.
313
00:11:30.760 --> 00:11:35.840
We did it.
It is so important to get your cardio in.
314
00:11:35.840 --> 00:11:36.880
Get your heart pumping.
315
00:11:36.880 --> 00:11:38.970
It keeps your metabolism up.
316
00:11:39.970 --> 00:11:41.030
You can take a breather now.
317
00:11:41.030 --> 00:11:43.606
But don't go far.
I'm gonna meet you right back here for
318
00:11:43.606 --> 00:11:46.954
another session of kickstart
workouts on HealthiNation.
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00:11:46.954 --> 00:11:53.299
[MUSIC]
Boost Your Metabolism Safely and Naturally. Dallas, TX: American Heart Association, 2017. (Accessed March 28, 2017 at http://www.empoweredtoserve.org/index.php/articles/nutrition-articles/boost-your-metabolism-safely-and-naturally/.)