Warm up with something basic (like one of the moves on this list) for 5РІР‚вЂњ10 minutes.

Note: One hundred meters is just 0.06 miles, which is about the length of an average city block. Plus, sprint training might help improve your overall fitness in a shorter period of time. You donРІР‚в„ўt have to be an Olympian to do this quick cardio exercise.

Repeat this at a steady but quick pace, keeping glutes and core activated.

Keeping the weight in right heel and activating glute muscles, push back to a standing position.

Line up right knee directly over right ankle and hover left knee above the floor.

Step forward with right foot and lower your hips until both knees are bent at roughly a 90-degree angle.Stand with feet hip-width apart, core tight, shoulders relaxed, and arms at your sides.

The basic lunge is a great exercise for building muscles in your legs and getting your heart rate up. Keep knees bent as you jump feet back together and bring arms down.Jump legs apart and bring arms out, first to a T shape and then overhead, clapping at the top.Stand with feet together, arms relaxed at your sides, and abs engaged.WeРІР‚в„ўre assuming you did jumping jacks in elementary school PE, but on the off chance you didnРІР‚в„ўt, hereРІР‚в„ўs a refresher: Quickly jump feet back to hands and, in one movement, stand and jump up.Jump up, then immediately drop to the floor, placing hands on the floor and shooting feet back so youРІР‚в„ўre in a high plank position.Stand with feet hip-width apart and make sure your core is engaged.BurpeesР”В«eloved by high school sports coaches everywhere, this classic move involves your whole body. If this feels tough, modify by using your abs to bring your knee toward your chest at a rhythmic pace that feels more accessible. Turn up the speed to amplify the workout. Continue alternating legs as quickly as possible.Pull right knee up toward chest, then left knee up toward chest.Keep core activated, especially your lower abs, and relax shoulders away from ears. Stand with feet hip-width apart and start to run in place.The faster you go, the more intense the exercise. Continue alternating legs as quickly as you can.Draw right knee into chest, then return to high plank with both feet on the floor.You can be on your toes with straight legs or on your knees. Start in high plank position, with shoulders over wrists and core tight and activated.If youРІР‚в„ўre really keen on doing the math, using a calorie tracker that accounts for some of those factors - like this one - may be helpful. But thatРІР‚в„ўs not necessarily true for everyone - age, sex, weight, body composition, and many other factors (even down to the size of your heart) all affect how your body carries weight. If weight loss *is* your goal, though, keep this in mind: Many articles online promise X minutes of cardio minus X calories equals X pounds lost. For example, doing weekly cardio is associated with better heart health, better sleep, a stronger immune system, and improved mood. In fact, weРІР‚в„ўre not into the idea of exercising only for weight loss, especially since moving your body is great for so many aspects of your health. But getting in a cardio workout a few times a week has health benefits your body will thank you for (and weРІР‚в„ўre not just talking about weight loss). Breaking a sweat and getting your heart thumping may or may not be your idea of a fun afternoon.

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