We often think that the only way to get the heart rate up is with high impact exercises – Jumping jacks, jump roping, squat jumps, running, etc. Those are great exercises, but not everyone’s joints are thrilled with all that pounding, making it tough to find moves that really challenge you.
The good news is, there are plenty of challenging low impact exercises that will really get your heart rate going without actually doing any cardio.
I know that many of my clients really don’t like cardio, but using weights and total body movements allow me to sneak in that cardio factor without them realizing it. I’m tricky that way.
If you feel the same here are 5 moves that will get your heart rate up with zero cardio.
Pivot Squat Curl
Put your left foot on a Gliding Disc, towel (for hardwood floors ) or paper plate (for carpet). Hold a weight in the right hand and squat, curling the weight up. Pivot on the Disc to the back of the room, lowering the weight and going into a squat. Pivot back to start and repeat for 12 reps on each side.
Squat with an Arnold Press
Hold weights at chest level, elbows bent and step out to the right into a side squat. As you step back together, rotate the weights and press them overhead. Do the same to the left and repeat for 12 total reps (one rep is to the right and left).
Squat Curl – Squat Press
With the feet wide and weights in hand, hands facing each other, lower into a squat. Stand and curl the weights up. Squat once again, lowering the weights and as you stand, pivot on the feet, rotating to the right as you press the weights overhead. Repeat, rotating to the other side for 12 total reps.
Clean and Press
Begin with the weight in the right hand. Squat, taking the weight to the floor (if you can). Stand and, as you do so, raise the weight up to chest level (as in an upright row) and in a smooth move, flip elbow down and weight up so that it’s over the shoulder. Press the weight up overhead and lower back down, flip the arms back to upright row position and lower. Repeat for 12 reps on each side.
Hold a weight in both hands straight overhead and kick straight up with the right leg. At the same time as you kick, straighten the arms in a triceps extension. Repeat for 12 reps on each side.