Calorie-Torching Combo: Cardio and Strength Training

Updated on April 16, 2016 at 7:05 PM

POPSUGAR Photography

To burn mega calories and build metabolism-boosting muscle mix cardio bursts into your strength training. And this workout does just that with a 1:1 ratio of cardio to strength training. The cardio portion is jumping rope, but don't worry — you won't have to do all those minutes back to back. The jumping is mixed with targeted strength-training moves. Don't have a jump rope? Fake it. Seriously. You might feel a little silly, but jumping in place for a minute is killer (and easier than dodging a rotating rope).

Directions: Perform as many reps of each exercise as you can in one minute — taking breaks as needed. Beginners, start by doing each move for 30 seconds followed by a 30-second rest period. Take a two-minute break between each 10-minute set. Cool down with three to five minutes of stretching.

To learn the details and see images of each exercise, keep scrolling.

Sumo Squat and Punch

Come into a wide sumo squat; punch to the left then right.
Return to standing and repeat.

Woodchop

Begin with arms up to the left, allowing the right foot to pivot as needed.
Slice arms diagonally across body, pivoting on left foot.
Switch sides after 30 seconds.

Elbow Plank With Knee Drive

Start in an elbow plank, and bring your right knee into your nose; your pelvis will rise toward the ceiling. Place right foot back on the ground.
Alternate sides, bringing your left knee in.

Gate Swing

Jump your feet wide to the sides with toes pointed outward, bringing hands to knees to increase the stretch of the inner thighs.
Jump your legs together, crossing your feet.

Up-Down Plank

Begin in a full plank; lower your right elbow to the mat and then your left, coming into an elbow plank.
Put your right hand on the mat and straighten your right elbow. Do the same on the left to return to full plank.