Put a Kick in Your Cardio Workout

Workouts that tend to be the same, whether done at home in front of an instructional video or at the gym with a trainer, always end up boring the energy out of any person. Plateau occurs when the muscles get patterned and the mind loses its edge, so the key to making consistent improvement is to give yourself real variety in your training.

One way to do so is to look outside the traditional box of exercises, especially when it comes to a cross-training type of workout that can build muscle while burning fat. Rather than doing a series of push-ups for the umpteenth time or completing the same cardio routine you have been using since you last birthday, try finding an activity that invigorates the muscles and perks them up.

One great at-home cardio and strength building workout is karate. Not any exact discipline, but rather a flowing sequence of punches and kicks that will challenge you to stay balanced, remain mentally engaged, and increase your heart rate to help burn fat and tone muscle.

After taking 5 to 10 minutes to warm-up your entire body, as this is an all-inclusive workout that will force each portion of your body to work, begin doing the workout listed below. Keep in mind that the pace you employ is directly proportional to your current fitness level. At first, take the time to work on form and pattern, and then integrate speed and power. Rushing will cause sloppy training and potentially needless injury.

*note that all movements should be done on the left and right sides

1. Jabs

2. Jabs and Crosses

3. Jabs, Crosses, and Hooks

4. Jabs, Crosses, Hooks, and Uppercuts

5. All Punches Speed Round

6. Forward Kicks

7. Side Kicks

8. Back Kicks

9. Forward, Side, Back, Side Kick Combination

Each set should have at least 25 repetitions, and remember to do both your left and right sides. Not only will this make you sweat, but you'll have a ton of fun too. Best of luck!