Choose your own adventure

When I say "cardio exercise," odds are you immediately think about logging miles on a treadmill or elliptical. But it doesn't have to be that way. After all, you should never feel boxed in or bored by your workouts. 

Choose your own adventure workout

Choose your own adventure workout


Today is a choose your own adventure day. Create your own workout: Pick  4 moves from the list below and rock them out!


Whatever you choose, here's the rule-You're going to do 5 rounds of each for 45 seconds a round and rest for 15 seconds.

  1. Jack/Push/Climb-Do one jumping jack. Then do one push-up. Then do one mountain climber (each leg). That's one rep

  2. Long Jump With Jog Back-Stand with feet hip width and a slight bend in knees. Swing both arms back and bend a little deeper, then swing arms forward and jump forward as far as possible with both feet, landing lightly on the balls of your feet. Now, as quickly as possible, jog backward to starting place and repeat.

  3. Tuck Jump-It's time to catch some air. Stand with knees slightly bent and jump up, bringing knees to chest and extending arms out straight in front of chest. Lower arms as you land lightly on the floor

  4. Corkscrew-From a high plank position with core tight, shift weight onto left hand, lift right hand off ground, then rotate to the right and kick left foot out to the right. Tap left foot with right hand. Repeat on the other side moving as quickly as possible.

  5. Diver’s Push-Up-Start in a down dog position with hands on the ground, hips high in the air, and feet on the ground so you form a triangle shape. In a fluid motion, dive head toward the floor, coming into a low push-up position, and then swoop chest forward and up so you end in an upward dog position. From there, push hips up to return to starting position.

  6. Invisible Jump Rope-Hop over an invisible rope by staying on your toes and pushing off with the balls of your feet. Make quick, small movements with your wrists as if you’re holding a rope.

  7. 3 Hops to Push-Up-Stand on right foot with left foot elevated and core tight. Hop 3 times then bend down and quickly walk hands out so you are in a high plank position with left foot still off ground. Do 3 push-ups, never putting left foot down. Walk hands back and stand up to return to starting position. Then switch sides.

  8. Single-Leg Hop-Stand on right leg, lift left foot off ground, and brace core. Jump forward 3 to 5 times, each time landing lightly on the ball of your foot. Switch feet and jump back to start.

  9. Runner's Skip-Start in a low lunge position with right foot forward, left foot back, and fingertips touching the ground for balance. In one smooth movement, bring left foot forward and, as you stand on right foot, continue to lift left knee toward chest and hop up on right foot. Land lightly on right foot and immediately slide left foot behind you to return to starting position. Repeat for half the time then switch to the other side.

  10. Flutter Kick-Lie faceup on your back with navel pulled toward spine. You can slide both hands under the curve of low back for added support. Using your core, lift both feet 3 to 4 inches off the ground and kick feet up and down several inches, keeping core engaged throughout. If you feel any discomfort in your low back, skip this exercise.

  11. Sprinter Sit-Ups-Start in a seated position with legs extended in front of you and arms bent to 90-degree angles (think robot). Lean back slightly as you lift right leg with right knee bent and bring left elbow to right knee, engaging obliques as you twist upper torso to the right. Return to starting position and repeat on the other side.

  12. Squat Jump-Do a perfect squat. As you come up, jump up, extending legs fully and pushing arms down to help with your momentum. Land lightly on toes and immediately drop into a squat again. 

  13. Plyometric Push-Up- Do a perfect push-up, but as you push up, push even harder so that both hands come off the ground and you can clap hands together before landing in a high plank again. 

  14. Lateral Jump-Start with knees slightly bent and hips back. Shift weight to left foot then jump up and over first with right foot, allowing the left foot to follow. Land lightly on right foot first then left foot. Reverse the move, starting with left foot, to return to starting position.

  15. Jumping Lunges-With right foot ahead of left foot and core tight, drop into a low lunge, bending both knees to 90 degrees. Now jump up, switching feet in middair so you land with left foot ahead of right foot and immediately drop into a low lunge on the other side.