Work Up A Sweat With This Five-Minute Cardio Routine

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True to the Forward Forty Moves name, we’re kicking off this Friday with some serious cardio moves with our gorgeous friend Lyndi Ann Koylass (or ‘a tall drink of water,’ as we like to call her)

Losing weight, in theory, is simple; just make sure that the calories you expend are more than the calories you intake. It’s an equation that goes like this:

Exercise + Clean Eating = Weight Loss

Or like this:

Calories in (food, drinks, snacks) < Calories out (exercise, walking, etc)

Simple enough, right? Ha! In practice, losing weight and living a healthy lifestyle can be a struggle. Between long work days, family time, cooking, raising kids, and sitting in traffic, most times it’s simply not possible to go for a walk, let alone schedule a gym session.

That’s where we come in. We understand the demands of the working woman, mother, and wife, and brought Lyndi onboard to come up with a series of easy, high-intensity, low-impact, and no-equipment exercises that can be done from the comfort of your own homes.

A fitness fiend, Lyndi brings a deadly combination of beauty, brains, business acumen, and biceps to every workout. Her dedication to fitness is evident in the four gym memberships she subscribes to, her killer body, and the successful fitness apparel company Fit Appeal TT she runs. If her energy wasn’t enough, Lyndi went one step further and dressed us matching, breathable, and uber-comfortable activewear that turned even the sweatiest of sessions into an instagrammable moment.

In our first episode, we focus on the heart of weight loss – cardio. Love it or hate it, we all need it, and thanks to Lyndi, you don’t need to spend 40 minutes on a treadmill to get your weekly cardio fix. You can have the same high-octane workout mere steps from the couch. All you need to follow along is a pair of sneakers, energy, and a phone or laptop, and you’re set.

So join in, and let Lyndi whip us into shape. It’s time to get your sweat on!

Here’s what we’re doing today:
  • 10 High Knees (5 each leg)
  • 5 Burpees
  • 10 Jumping Jacks
  • 10 High Intensity Mountain Climbers (5 each leg)
  • 10 Low Intensity Mountain Climbers (5 each leg)
  • 20 Butt Kicks (10 each leg)
  • 15 Jump Ropes
Repeat the entire routine 4-5 times each session, around 4-5 times a week.

To switch things up, you can swap out this 30 minute episode with a 30 minute HIIT treadmill/elliptical/stationary bike session (alternating cycles of a minute at low intensity followed by a minute at maximum intensity). To up the ante, decrease the ratio of your rest to active time (eg: 45 seconds low intensity, 1 minute high intensity)

Let’s #keepmovingforward

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