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Winter workouts | Cardio in the cold

25 June, 2018
Winter cardio

No more brisk runs

Cold weather and rain can dampen even the hardiest of spirits, but cardio is a calling that can’t be ignored. To push your limits this winter, get your heart pumping indoors with these alternate cardio workouts.

Skipping

Jump rope is a great exercise that’s perfect to get you warmed up or as the main-focus of your cardio.

Muscle groups worked: Shoulders, arms, calves, core, butt

Calories burnt per minute: 10+

Box steps/jumps

If you don’t have a sturdy box lying around, you can use steps, a small wall or brick fence, or a safe ledge in its place. Box steps and jumps require explosive leg movement and momentum support from your upper body. Beginner’s should focus on getting their technique right and trying to land as softly as possible before attempting to up their speed or height jumped.

Muscle groups worked: Hamstring, glutes, core,

Calories burnt per minute: 12+

Rowing

Rowing is a whole-body cardio exercise that relies on good technique to get the best workout. Here’s a great article on getting your position and range of motion right.

Assuming you don’t have access to a boat, canoe or kayak, you can pick up a rowing machine from around $250 to $1000+. Alternatively, you can pick up resistance bands for around $25-$30.

Muscle groups worked: Quads, hamstrings, calves, chest, biceps, triceps, core

Calories burnt per minute: ~10

Burpees

A mixture of push-ups, hip thrusts and jumping, burpees test and work out your entire body. These can be done inside and, with the right technique, surprisingly quietly.

If you haven’t attempted the exercise before, work into this exercise slowly as it’s a high-impact workout. To get an idea of the technique involved, check out this great Burpees for Beginners video.

Muscle groups worked: Arms, chest, quads, hamstrings.

Calories burnt per minute: ~10

Shadow boxing
Be an opponent-less champion and get your swing on! Shadow boxing combines technique, explosive movements and quick footwork that focuses your mind and body.

It might look like you can just start swinging your arms, bobbing your head and making terrible huffing noises, but there’s more to shadow boxing than meets the eye.  We’d recommend getting some coaching from professionals or checking out some videos on YouTube (like this twenty minute home boxing workout) before you get started.

Muscle groups worked: Arms, triceps, deltoids, back, shoulders, hips, calves, core, abs

Calories burnt per minute: ~9

As usual, before you begin any new workout, we recommend you check in with a physio, GP, fitness coach or personal trainer.

All information contained in this article is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified medical practitioner. CBHS endeavours to provide independent and complete information, and content may include information regarding services, products and procedures not covered by CBHS Health Cover policies.

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