Six moves that will get your heart rate up and torch calories

Inject some cardio into your day with this fun workout! Leap & Kick conditions the heart, burns lots of calories (about 250) and tones the hip and thigh areas. Don’t worry, no special martial arts background is required. All you’ll need is to clear some space and wear sneakers — this workout is high impact.

Move One: Lateral Jump

Provides a great cardio challenge
Starting Position: Stand with your feet together, knees slightly bent, and abdominals pulled in.

Action: Leap to the right, as if you are jumping over a puddle sideways, and then “stick” the landing — much like a gymnast dismounting from the vault — stopping fully. After you’ve come to a complete stop with your feet together, leap back to the starting position. Jump side to side without gaining momentum (this makes the exercise more challenging). Do a total of 20 repetitions.

 

Move Two: Side Kicks

Tones the thighs and provides cardio
Starting Position: Stand upright with your feet together and your abdominals pulled in.

Action: Putting all of your weight on your left leg, lift your right knee to hip level and open slightly to the side. At the height of the lift, extend your leg, as if kicking down a wall. Keeping the movement smooth and controlled, return the right foot to the floor. Repeat on the same side 10 times. Switch sides and perform 10 kicks on the left side. Do five sets on each side for a total of 100 kicks.

Move Three: Jump Squat

Provides an excellent cardio challenge
Starting Position: Stand with your feet together, knees slightly bent, and abdominals engaged.

Action: In one strong action, jump your feet approximately 3 to 4 feet apart, landing with both knees bent to about 45 degrees and your hands resting on your thighs (this protects the lower back). Jump your feet back together, coming to a complete stop. Repeat. Do a total of 20 repetitions.

Move Four: Rear Kick

Tones the glutes while increasing heart rate
Starting Position: Stand tall with your feet together and abdominals pulled in.

Action: Transfer all of your body weight to your left leg as you lift and kick the right leg straight behind you, like you’re kicking down a wall. Your torso should move forward as you kick your leg back. Return to starting position. Repeat on the right side 10 times. Switch sides and perform 10 kicks on the left side. Do five sets on each side for a total of 100 kicks.

Move Five: Lunge Jump

Provides an excellent cardio challenge
Starting Position: Position your left leg approximately 3 feet in front of your right in a lungelike stance, with both knees slightly bent and your hands on your hips. Keep your toes pointing straight ahead and be sure to keep your torso upright, with the ears over the shoulders and shoulders over the hips.

Action: In one strong motion, jump up and switch the leading leg (so at the end of the jump, the right leg is the one in front). When landing, make sure both knees stay slightly bent and that you come to a complete stop to avoid gaining momentum. Jump and switch the leading leg again. Alternate sides for a total of 20 repetitions.

Move Six: Front Kick

Tones the abs and thighs while increasing the heart rate
Starting Position: Stand tall with your feet together and your abdominals pulled in.

Action: Transfer all of your body weight to your left leg. Using your core strength, lift the right knee up toward your chest to hip level (or as high as possible). At the highest lifted point, extend your right leg out in front of you — as if you’re kicking down a door. Return the right foot to the floor and repeat on the same side 10 times. Switch sides and perform 10 kicks on the left side. Do five sets on each side for a total of 100 kicks.