We caught up with Tom Holland, Bowflex fitness advisor, to share a quick, high intensity cardio workout to help improve the health and efficiency of our most important organ – the heart. No equipment necessary, all you need is four minutes and a load of energy. What better way to start your day?
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Move 1: ‘Fake’ jump rope Start by rotating your arms, as if you have a rope in your hands, and start skipping with each revolution. Repeat for 20 seconds then jog on the spot for 10 seconds
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Move 2: Crossjacks Similar to jumping jacks but instead of raising your hands above your head, move them from side to side across the body. This creates good lateral motion. Repeat for 20 seconds then jog on the spot for 10 seconds
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Move 3: Skaters Slightly bend the knees then jump to the left and bring your right foot behind so all your weight is on the left foot. Swing your arms at the same time so they are across the body pointing to the left. Hop onto your right foot, bringing the left foot behind and your arms across the body pointing to the right. Repeat for 20 seconds then jog on the spot for 10 seconds.
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Move 4: Burpees Drop to a squat position. Extend your legs behind you and jump into a plank, resting your weight on your hands. Pull the legs back in then jump straight back to standing, raising your arms above your head as you jump. Repeat for 20 seconds then jog on the spot for 10 seconds.
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Repeat the whole circuit again.
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