Jump and Lunge Cardio

Today's workout includes the move everyone loves to hate: burpees. But here's the thing: There are plenty of ways that you can modify burpees as you see fit—so they don't have to be a loathsome move. If jumping back or jumping vertically at the end hurts your knees, try stepping forward and back, and just stand at the top (cut the jump). If your push-up form suffers as you start to get tired (and really, whose form doesn't?!), gently lower your knees to the floor and do a modified push-up.

Doing a warm-up today is essential to nailing the burpees you'll do later. Try this five-minute routine that will help wake up your muscles. You can also go for a light jog, or if you're at a gym, hop on the rowing machine for some easy rowing, jump on the elliptical, or walk uphill on a treadmill. Ready? Let's get to it!

The Workout

Here’s a detailed breakdown of the moves you’ll do.

Directions

Do each move below for 45 seconds, resting 15 seconds between moves. At the end of each circuit, rest for 60 seconds. Do the entire circuit 2–5 times, then try the AMRAP (As Many Rounds As Possible) to finish.

Pop Squat

x 45 seconds

• Start with your feet wider than hip-width and do a squat by sending your hips back and bending both knees.

• As you stand, jump and bring both feet together, taking a hop in place.

• Immediately jump feet apart and sink into a squat again. Repeat, hopping once in place between each squat.

Lateral Plank Walk

x 45 seconds

• Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.

• Take a step to the right starting with your right hand and right foot and following with your left hand and foot, maintaining a plank position as you move. This is 1 rep.

• Do a set amount of reps in one direction, and then repeat the same amount moving in the opposite direction.

Lateral Lunge to Single-Leg Hop

x 45 seconds on each side

• Stand with feet hip-width apart and core engaged. Take a big step to the right side with your right foot, and immediately bend right knee to sink into a lateral lunge, sending your butt back, and keeping your left leg perfectly straight.

• Push off your right foot and as you bring your right foot back to the starting position, push off your left foot and hop up, without placing your right foot on the floor.

• Land lightly on your left foot, and immediately lean into another lateral lunge on the right side. You should be able to gain a little momentum with this movement that will help with the balance.

• Continue to move on the right side only for 45 seconds, then repeat on the other side.

• Make it easier: Remove the hop. Bring your right foot back, raising your knee to chest height and balancing on your left foot. Or, simply remove the balance entirely and just do a lateral lunge.

Burpee

x 45 seconds

• Stand with your feet shoulder-width apart and arms by your sides.

• Squat and reach forward to place your hands on the floor, shoulder-width apart.

• Kick your legs straight out behind you into a high plank with your hands stacked underneath your shoulders.

• Bend your elbows to lower your chest to the floor, then straighten them to do a push-up.

• Jump your feet toward your hands so your lower body is in a squat. Jump straight up into the air, reaching your arms overhead.

At the end of the circuit, rest for 60–90 seconds. Do the entire circuit 2–5 times, then try the AMRAP to finish.

AMRAP (As Many Rounds As Possible)

Do each move below for 8 reps resting as little as possible. Continue to do the circuit without rest for 4 minutes.

Jump Squat to Skater

x 8 reps

• Stand tall with feet hip-width apart and core engaged.

• Send hips back and bend knees to drop into a squat, allowing knees to bend to at least 90 degrees.

• Explode up, jumping and extending legs fully, sending arms behind you to help with momentum.

• Land lightly on balls of feet and immediately send right foot to the right to hop into a skater. Then switch, bringing right foot back in, and sending left foot to the left to do a skater on the other side.

• Bring both feet back to starting position and explode up to do another jump squat. Each jump squat equals 1 rep.

• This move might take a second to get going, but once you do, you should be able to find a rhythm to the jump and side-to-side movement.

Forearm Plank to Dolphin

x 8 reps

• Start in a forearm plank with your forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel, and legs extended behind you. Tuck your tailbone and engage your core, butt, and quads. This is the starting position.

• Press through your forearms and lift your hips up and back, creating an inverted V shape with your body. Your head should now be between your shoulders.

• Pause for a second and then slowly lower back into a forearm plank.

Burpee

x 8 reps

• Stand with your feet shoulder-width apart and arms by your sides.

• Squat and reach forward to place your hands on the floor, shoulder-width apart.

• Kick your legs straight out behind you into a high plank with your hands stacked underneath your shoulders.

• Bend your elbows to lower your chest to the floor, then straighten them to do a push-up.

• Jump your feet toward your hands so your lower body is in a squat. Jump straight up into the air, reaching your arms overhead.

Top image: Photographer: Nadya Wasylko. Stylist: Yuiko Ikebata. Hair: Jerome Cultera. Makeup: Seong Hee. Prop Stylist: Alex Brannian. Athlete Mirinda Carfrae wears Tory Sport Seamless Racerback Came Bra, $65, torysport.com, Outdoor Voices 7/8 Flex leggings, $75, outdoorvoices.com, Hoka One One Tivra shoes, $110, hokaoneone.com.

Workout images and gifs: Photographer: Alexandra Genova. Stylist: Yuiko Ikebata. Hair: Jerome Cultera. Makeup: Deanna Melluso. (workout images) Athlete Mirinda Carfrae wears Outdoor Voices Zip Bra, $75, outdoorvoices.com; Champion Women’s Fashion, $33, champion.com; 7/8 Fashion Tights; Hoka One One Elevon shoes, $160, hokaoneone.com. (gifs) Outdoor Voices Doing Things Bra, $65, outdoorvoices.com; 7/8 Flex Leggings, $75, outdoorvoices.com, Hoka One One Gaviota Leather, $160, hokaoneone.com.

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