Photo: Daily Burn Black Fire
This article originally appeared on DailyBurn.com.
You don’t always need tons of equipment to get a heart-pumping, sweat-dripping workout. And you don’t even need many moves. With a little help from celeb trainer Bob Harper (and his Daily Burn workout program, Black Fire), you can get a serious cardio workout in just three exercises — no treadmill, elliptical or bike required. The secret to seeing results while still keeping it simple: working hard and moving fast, without sacrificing form. So step off the machine to step up your stamina with this quick cardio workout you can do anywhere. It’s time to test your limits.
Bob Harper’s 3-Move Cardio Workout
Each exercise below works your entire body — cardiorespiratory system included. Start with a three- to five-minute warm-up and then get moving. Aim to perform this workout as a ladder, doing one rep of each exercise on the first round, two on the second, three on the third, and so on. See how many reps of each move you can complete in 20 minutes. If you repeat the workout another day, try to beat that number — because a little friendly competition with yourself offers some real motivation. Take a breather when you need it, but keep in mind: The harder you push, the more calories you burn. Ready, set, sweat!
1. Wide Mountain Climbers
How to: Get in a high plank position, with your hands on the ground or on a box or chair in front of you. You should form a straight line from shoulders to hips to ankles (a). Step or jump your right foot to the outside of your right hand (b). Using your abs, lift your hips and jump to switch your feet so your right leg goes back to plank position and your left foot steps to the outside of your left hand (c). Continue alternating.
2. Dumbbell Swings
How to: Start with feet just a little wider than hip-width apart. Hold a medium to heavy dumbbell with both hands down in front of you (a). Inhale and hinge at the hips, lean forward with a flat back and bend your knees slightly as you bring the dumbbell between your legs (b). Using the power of your glutes and hamstrings, exhale and thrust your hips forward to bring the dumbbell straight up overhead as you straighten your legs. Make sure you engage your abs to stand upright at the top — don’t lean backward (c). Let the dumbbell naturally come back down and between your legs (d). Repeat.
3. Hand Release Push-Up
How to: Start in a high plank position, wrists under shoulders and body in a straight line from shoulders to hips to ankles (a). Lower all the way down to the ground. Your elbows should point backward as you go, and your body should remain in a solid plank position (b). At the bottom, pick your hands up off the floor briefly (c). Then place them back down, in line with your shoulders (d). Push yourself back up to the top of a plank, keeping your body in a straight line. Don’t round or arch your back (e). Repeat.