Getting your heart rate pumping with some sweaty, high intensity cardio has more benefits than just making you feel amazing (we love that runner’s high). But every now and then, slogging it out on the rowing machine or treadmill just doesn’t sound very appealing. Getting the benefits of a cardio sesh doesn’t have to involve running long distances. In fact, if running and cardio machines aren’t your thing, this workout will test your fitness with some dynamic, explosive resistance moves.

Beginner: 10 repetitions of each move, 3 rounds. Rest for 2-3 minutes between rounds.

Intermediate: 15 repetitions of each move, 4 rounds. Rest for a timed minute between rounds.

Advanced: As many rounds as possible in 15 minutes, 10 repetitions of each move before moving on. Rest as little as possible.

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Hold the kettlebell by the handles in front of your chest. With feet just wider than hip width squat down until your thigh is at a 90 degree angle to your shin. As you push back up, press the kettlebell up above your head. Make this move as explosive as possible by using the momentum of your squat to make the press a little easier. Choose a weight between 6-12kg depending on your level of fitness.

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Set up a step about 30cm off the floor. Start slow; tapping your right foot onto the box then your left. Jump from side to side as you swap feet, remembering to pump your arms and use your core to stay upright.

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Start by holding the kettlebell by the handles and setting your feet hip width apart with your toes turned out slightly. Get the kettlebell moving by thrusting your hips forward. Allow the kettlebell to swing back down freely, leaning forward slightly as it swings between your legs. Then thrust your hips forward again and squeeze your bottom muscles to swing the weight back up. This is a hinging movement. Don’t use your arms or your shoulders to swing the weight. Pick a light weight if you’re new to this move.

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Ok, ok, we understand the burpee isn’t going to be winning any “Favourite Exercise Ever” awards but the star jump version of the burpee makes it a little more fun (we promise!). If jumping back with two feet is a little too advanced for you, step back one foot at a time until you get the hang of it.

Good luck!