On The Spot Cardio

No space, no worries! No excuses anymore.

We often find ourselves letting a workout slip away from us due to the small space we have to work with or maybe the gym is super packed and you can't spread out. It doesn't matter if you are in a wardrobe or simply standing between desks at work, this workout is perfect.

Try this sweat dripping workout with no equipment, just lots of water to replenish your new found love of hard-work and heart racing fun.

  1. Run/tap: On the spot, run as fast as you can for 10 seconds, then bend down tap the floor and stand up, reaching for the roof. You can turn the tap into a jump in the air depending on your fitness level. Do 10 rounds. 

  2. High knees: Bring one knee at a time up towards the chest, breathe deeply as you alternate for 30 seconds. 

  3. Jumps: Side to side or up and down, jump as low or as high as your body allows. Remember to keep the knees pointing out to avoid to much pressure landing on the knee joint.

  4. Squat jumps: In a squat stance (feet facing slightly out, knees not going over the toes, shoulders back and sitting back into your "chair" as you lower) lower into a squat and then propel yourself slightly off the floor into a jump, land back into your squat and repeat x 10.

  5. Kneeling to squatting. You can place a towel on the floor if you have bony knees. Kneel, then step one foot forward, staying slow, then the other foot. You should now be in a low squat. Lower the last knee back to the floor, followed by the other and repeat x 10 (each side). On you next round start with the opposite leg. 

  6. Standing ladder climb: Pretend there is a ladder in front of you, use the arms and the legs to move up the imaginary ladder, as fast as you can!

  7. Forward fold and roll up: Standing tall on the spot, reach your arms above your head towards the sky. Slowly bend at the hips and hinge forwards, letting the arms flow down as the spine folds over the body. Roll all the way back up one vertebrae at a time and repeat x 10. 

  8. Side twists: Bring your arms out to a straight 'T' at the side of the body, pushing the palms away from you. Twist to look over the left shoulder, activating the core and spine, twist back to centre and repeat on the other side. 

  9. Side bends: Standing, reach one arm down the left leg and reach the other arms up and over your head towards the left side. Repeat 10 times each side to activate the obliques.

  10. Finish with a nice hamstring and calf stretch by stepping one leg forward away from the body, toes pointing up to the sky and folding over the body, aiming to reach for the knee, foot or ankle. Hold for 3-5 breaths. Repeat on the other side.