Cardio Calorie Crusher Workout You Can Do Indoor

Cardio Calorie Crusher Workout You Can Do Indoor

Mother Nature isn’t always the best workout partner, sending extreme heat, freezing cold, and pouring rains without any heads up. Avoid a weather mishap—and treadmill monotony—with a fun, indoor cardio routine done in the comfort of your living room. Created by Olympic soccer medalist Lauren Sesselmann, star of the Fit As A Pro DVD series, this no-equipment-needed, small-space, do-anywhere workout is also perfect for traveling. Sesslemann (who usually spends half of any given month in a hotel room) says it’s her go-to because of its calorie-burning, energy-boosting, and fitness-improving potential.

How it works: Three or four non-consecutive days a week, perform as many reps as possible (AMRAP) of each move in order for 45 seconds with up to 15 seconds rest in between as needed. (To increase intensity, jog in place for up to 15 seconds instead.) Repeat the entire circuit 4 times total.

Total Time: up to 45 minutes You will need: No equipment

1. Running Pyramid
Run in place for two steps (left, right), lifting knees to hip-level and letting arms swing naturally. Pause for 1 second. Repeat, this time taking three high-knee steps in place (left, right, left) before pausing for 1 second. Continue, adding one additional step each time. Sets: 4 Reps: AMRAP for 45 seconds

 

 

2. Plank Up-Down
Get in a plank position with hands and feet shoulder-width apart and abs engaged. Quickly bend left arm and lower down onto left forearm. Repeat with right arm. Immediately place left hand under shoulder and straighten left arm, pressing body up. Repeat with right arm to return to plank position. Continue, repeating entire move. Sets: 4 Reps: AMRAP for 45 seconds

 

 

3. Lizard Hop
Get in plank position with hands shoulder-width apart. Lunge left leg forward, placing left foot flat on the floor outside of left hand. Immediately switch legs, jumping left foot back and lunging right leg forward. Continue, alternating legs as quickly as possible. Sets: 4 Reps: AMRAP for 45 seconds

 

 

4. 3-in-1 Power Squat
Squat with feet wider than hip-width apart, sitting back into hips and reaching arms in front of shoulders, palms facing down. Quickly jump feet inward, landing in a squat with legs hip-width apart, swinging arms naturally to help propel movement. Quickly jump feet together, landing in a narrow squat position. Jump feet out to starting position. Repeat as quickly as possible. Sets: 4 Reps:
AMRAP for 45 seconds

 

5. Front and Side Jumping Jack
Do a jumping jack with legs but instead of swinging arms overhead as feet jump apart, reach arms out in front of shoulders, palms facing down. Repeat, this time swinging arms out to sides of shoulders, palms facing down. Repeat as quickly as possible, alternating arm movements each rep. Sets: 4 Reps: AMRAP for 45 seconds

 

 

6. Dive-Bomber Burpee
Squat deeply with feet hip-width apart and hands on the floor under shoulders. Tighten abs and jump feet back to a plank position. Bend arms, and instead of going into a full pushup, scoop chest forward toward floor (as if diving into the water head first), lifting head and chest and arching back to complete the scoop. Immediately reverse scooping motion to return to plank position Jump feet in toward hands, landing in a deep squat. Immediately jump straight up, swinging arms overhead for momentum. Land in starting position. Repeat as quickly as possible Sets:
4 Reps: AMRAP for 45 seconds

 

7. Tuck Jump
Stand with feet hip width, arms by sides, knees slightly bent. Jump straight up, bending knees in front of hips, tapping tops of thighs with hands. Complete as many as you can in 45 seconds. Sets: 4 Reps: AMRAP for 45 seconds

 

 

8. Side Shuffle to Side Kick
Stand with feet hip-width apart. Lower into a squat, swinging arms in front of body. Maintaining squat, quickly side shuffle three steps to the left. Immediately side kick with left leg by bending left knee into chest, flexing left foot, and pressing left leg out to side, pushing out through heel. (Kick speed is more important than height.) Allow arms to swing naturally to help build momentum. Repeat in opposite direction with right leg. Continue as quickly as possible, alternating sides each rep. Sets: 4 Reps: AMRAP for 45 seconds

Lunch Specials for Friday, December 29, $7.99 plus tax for Dine In or Pick Up Only Monday – Friday (11:00am-2:00pm)

*Specials are subject to change without prior notice. Please feel free to call and verify specials before coming in (213) 742-0303.

Pasta: Linguini Chicken Fajita

Sandwich: Buffalo Chicken Sandwich With a Small Garden Salad

Salad: Caprese Chicken Salad

Pizza: Small Roma Pizza

Today’s Chef’s Special ($12.95 plus tax – all day long): Tilapia With Lemon Cream Sauce

 

Lunch Specials for Thursday, December 28, $7.99 plus tax for Dine In or Pick Up Only Monday – Friday (11:00am-2:00pm)

*Specials are subject to change without prior notice. Please feel free to call and verify specials before coming in (213) 742-0303.

Pasta: Farfalle Meat Sauce

Sandwich: Chicken Pesto Sandwich With a Small Garden Salad

Salad: Chicken Avocado Bacon Salad

Pizza: Create Your Own Calzone Two Toppings

Today’s Chef’s Special ($12.95 plus tax – all day long): Salmon In Spicy Pomodoro Sauce

 

Lunch Specials for Wednesday, December 27, $7.99 plus tax for Dine In or Pick Up Only (11:00am-2:00pm)

*Specials are subject to change without prior notice. Please feel free to call and verify specials before coming in (213) 742-0303.

Pasta: Fettuccini Chicken Marsala

Sandwich: Tilapia Sliders With a Small Garden Salad

Salad: Primavera Salad With Baby Shrimp

Pizza: Small Pepperoni Pizza

Today’s Chef’s Special ($12.95 plus tax – all day long): Tilapia In Pink Sauce

 

Lunch Specials for Tuesday, December 26, $7.99 plus tax for Dine In or Pick Up Only (11:00am-2:00pm)

*Specials are subject to change without prior notice. Please feel free to call and verify specials before coming in (213) 742-0303.

Pasta: Spaghetti Baby Shrimp With Onions in a Light Marinara

Sandwich: Meatball Sandwich With a Small Garden Salad

Salad: Greek Salad with Chicken

Pizza: Small Cheese Pizza Plus 2 Toppings

Today’s Chef’s Special ($12.95 plus tax – all day long): Salmon Lemon Caper Sauce