Katie Martin's Go-To Cardio Workout

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Brisbane-based personal trainer Katie Martin shows us her go-to cardio workout that you can do anywhere - no equipment needed!



Make sure you're doing your burpee correctly. Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto them. Jump your feet back to softly land on the balls of your feet in a plank position. Jump your feet back so that they land just outside of your hands, and then jump back in the air. Land and immediately lower back into a squat for your next rep.


We all love to hate lunges, but we're going to take it a step further and add some extra movement to really intensify the workout. Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Always engage your core. Instead of stepping forward, you are going to jump forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.


Start in the push up position with your arms completely straight and directly beneath your shoulders. Your body should form a straight line from your shoulders to your ankles. Squeeze your abs, lift one foot off the floor, and bring your knee up toward your chest while keeping your body in as straight a line as possible. Return to the starting position, and repeat the movement with your opposite leg. The point is to try and do this as fast as you can, while keeping your body in a straight line. 


Starting in a sit up position, make sure both legs are at a 90 degree angle. Place both hands at the back of your head. Kick your right leg out, and as you do this, pull your right elbow towards your left knee. Repeat on the other side, by bringing your right left back to the 90 degree angle, and kicking your left leg out, bringing your left elbow to your right knee. 


This one is to really work those side abdominal muscles, and is perfect for eliminating love handles. Starting in a squat positon, place both your hands on the floor. Kick your right leg out to the side as far as you can while keeping both hands on the floor. Come back to the squat position, and then repeat by placing both hands back on the floor, and kicking the opposite leg out to the side.


Katie Martin is a Brisbane-based personal trainer that focuses on improving body composition and overall well-being. Her fat-burning, full body HIIT workout is designed for you to do anywhere and everywhere - no equipment needed.