She Strengthens

Get Fit Fast: A 2-for-1 Cardio and Core Strength Workout

Ditch the separate workouts for cardio and core strength – we’ve got a shortcut for you! This efficient circuit routine combines the best of both worlds, elevating your heart rate while strengthening your midsection. All you need is an exercise mat (optional) and about 30 seconds per move. No rest breaks, please!

The Routine: 11 Bodyweight Exercises to Get You Moving

1. Jumping Jack
   Stand straight, bend knees, and jump feet out while lifting arms. Repeat, staying light on your feet. (30 seconds)

2. Kangaroo
   Squat, punch across your body, and kick forward. Repeat, avoiding high kicks that might hurt your back. (30 seconds)

3. Traveling Push-up
   Start in a push-up position, bend arms, and lower your chest. Walk arms and legs to the right, do another push-up, and repeat on the left. (30 seconds)

4. High Knees with a Twist
   Run in place, bringing knees up high, and twist your torso with each step. (45 seconds)

5. Superman
   Lie facedown, raise legs and arms, and flutter them in the air. Keep your head in line with your spine. (40 seconds)

6. Plank with Knee Tuck
   Start in a high plank, lift one leg, and bend your knee toward your elbow. Touch your knee down, then lift it up again. Repeat on the other side. (30 seconds per side)

7. Greek Shuffle
   Lift arms out to the sides, cross one leg in front of the other, and kick forward. Repeat on the other side. (30 seconds)

8. Squat with Side Kick
   Squat down, squeeze your hands together, and kick one leg out to the side. Stand up and repeat on the other side. (30 seconds per side)

9. Bicycle Crunch
   Lie faceup, lift your knees, and cross one elbow to the opposite knee. Repeat on the other side. (30 seconds per side)

10. Seal Plank
    Start in a plank position, roll to one side, and raise your elbow toward the sky. Repeat on the other side. (30 seconds per side)

11. Turtle
    Sit with knees bent, stretch arms out, and lie back on the mat, forming a V shape. Roll back up and repeat. (30 seconds)

Finish Strong: A 5-Minute Stretch to Cool Down

Take a few deep breaths and move through these stretches to loosen up your muscles:

• Raise arms overhead and swing them down while exhaling
• Lift arms overhead and bend to one side, holding for 5 seconds
• Get into a runner’s lunge position, holding for 5 seconds
• Fold your torso down over one leg, holding for 5 seconds
• Repeat on the other side
• Come back to the center, dropping forward and shaking out your neck
• Rock gently from side to side
• Straighten your legs and bring your arms overhead

Remember to stay hydrated and push yourself only as far as your body will let you. Start with modified moves and build up to a mean workout that tackles cardio and strength in one go!