CARDIO AND WEIGHT LOSS

Trainer: Elijah Ong

Gym: CruBox Singapore (@crubox.singapore) Specialty: Cardio Boxing

Years of experience: 2

Cardiovascular exercise may not be everyone’s cup of tea, but trust CruBox trainer Elijah Ong when he tells you the benefits are aplenty. According to a 2019 study conducted by Frontiers of Cardiovascular Medicine, cardiovascular exercises have been proven to reduce the risk of cardiovascular disease-related mortality and protect against clogged arteries. “If you’re bored of running, try these. They’re actually fun and do a good job of keeping you strong,” he says.

Workout 1: Shadow boxing

What you need: Two full 150ml water bottles (to add weight for jabs and crosses) and a timer

Duration: 30 minutes

Frequency: Three to five days a week

1 Two minutes of squats. Grab bo les and follow with one minute of straight jab and cross. Repeat the set immediately. 30-second rest. Move on to the next step.

2 Two minutes of jump squats followed by one minute of high knee jumps. Repeat the set immediately. 30-second rest. Move on to the next step.

3 Two minutes of commando plank. Grab bo les and follow with one minute of straight jab and cross. Repeat this set immediately. 30-second rest. Move on to the next step.

4 Two minutes of plank jacks followed by one minute of blast off push ups. Repeat this set immediately. 30-second rest. Move on to final step.

5 One minute of mountain climbers. Grab bo les and follow with one minute of straight jab and cross. Repeat immediately. Wrap up.

Tip: If this full-body workout feels too tough, or you are strapped for time, try doing just one set of each workout instead. This will half the total duration, but still promote cardiovascular benefits.

Workout 2: Cardio Burn

What you need: Towel, mat and timer Duration: 12 minutes

Frequency: Three to five days a week

1 One minute of high knee jumps followed by one minute of burpees. Recover with one minute of jumping jacks at your own pace. Move on to next step.

2 One minute of tuck jumps followed by one minute of jump squats. Recover with one minute of squat pulses at your own pace. Move on to next step.

3 One minute of mountain climbers. Maintain plank position and continue with one minute of toe taps. Recover with one minute of commando planks. Move on to next step.

4 30 seconds of sphinx plank crunch. Repeat for opposite side. Move on to next step.

5 One minute of mountain climbers. Wrap up.

Tip: This sho but intense workout involves a lot of jumping, so make sure you carry this out in a spacious area. Push yourself, but listen to your body and go at your own pace when it gets too tough.