Sim­ple and ef­fec­tive!

Weight Watchers Magazine (Australia) - - News -

Car­dio is a great form of ac­tiv­ity to com­bine with other types of move­ment. Here are some key car­dio ex­er­cises you can in­cor­po­rate into a 20-minute rou­tine twice a week.

EQUIP­MENT: Skip­ping rope and a bench or a set of stairs.

STRUC­TURE: This type of ac­tiv­ity helps with weight loss and re­duces the risk of de­vel­op­ing many lifestylere­lated chronic ill­nesses.

With min­i­mal equip­ment you can cre­ate a work­out that is con­stantly chang­ing and chal­leng­ing to all lev­els of fit­ness.

For this work­out, all you need to do is take your skip­ping rope to a park that has a bench or flight of stairs – or you could do it from home.

JOG/RUN 1 MINUTE REST FOR 30 SEC­ONDS Tip: To re­duce the im­pact, jump on a soft sur­face such as grass or a rub­ber play­ground floor­ing. SKIP 1 MINUTE REST FOR 30 SEC­ONDS STEP-UPS 1 MINUTE REST FOR 30 SEC­ONDS LAT­ERAL SHUFFLES 1 MINUTE REST FOR 1 MINUTE RE­PEAT WORK­OUT THREE TIMES. Tip: If you’ve got a set of stairs close by, you can swap this for a stair walk or jog in­stead.

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