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Anaerobic Cardio Workout

by Sárka-Jonae Miller
See more articles by Sárka-Jonae Miller

(The Best Years in Life) Anaerobic exercise is a proven method for building muscle, increasing power, and torching calories. Anaerobic means “without air,” making it the opposite of aerobic (with air) exercise. This type of short duration, high-intensity training gets your heart rate up by using explosive movements that engage your muscles, increasing overall strength. The trick is to work as hard as you can during the short periods of activity.

60/30 Squat Combo

For this combination, complete the first exercise for 60 seconds and then immediately switch to the high-intensity activity for 30 seconds. Start with Pistols Squats, alternating sides with each move. Begin by slowly lowering yourself into a one-legged squat with your left leg extended out in front of you. Shift your weight to the back as you perform the move and lower your rear close to the ground.

Next, perform Jump Squat Twists for 30 seconds. Begin with your feet wider than shoulder-width apart and lower into a deep squat. Explode upward into a jump and twist your body 90 degrees to the right while in the air. Land and immediately lower yourself into a deep squat again. Repeat the move, alternating sides until time runs out.

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HIIT Arms Combo

For this combination perform each move for 45 seconds followed by a 15-to-20-second rest. Start with standard pushups. Begin in plank position with your hands on the floor in line with your shoulders. Lower your body weight by bending your elbows until you are close to the floor. Push your body back up to the starting position to complete one rep.

Rest and move to the next exercise, tricep dips. Use a chair, bench, low wall, or something similar. Begin by sitting on the surface, hands beside your hips. Slip your rear off the bench and using your arms to support your body, lower your rear towards the floor. Push yourself back up to starting position and repeat.

Rest and then begin to crab walk. With your hands and arms on the ground behind you, push your core upwards into a bridge position. Begin to walk back and forth, maintaining the bridge position until time is up.


If performing this move outdoors or with ample space, sprint at your top speed and effort for 45-60 seconds, followed by a 15-to-20-second rest. Repeat three to five times.

If performing sprints indoors, use a basketball sprint technique. Begin by running to one side the full distance that you have available. Touch the floor and immediately sprint back to the other side of the room and touch the floor again. Repeat for 45 to 60 seconds and then rest for 15, continuing for three to five sets.

Complete each set of exercises as directed, taking a 30-to-45-second rest before moving on to the next. If you need a longer rest period, take it and consider doing only one exercise per workout. Some forms of anaerobic exercise, especially powerlifting, can be dangerous for beginners, so speak with doctor first.

See also:

Having a Ball with a Bosu Series – Cardio Workout

Lower Body Kettle Bell Workout

Upper Body Kettle Bell Workout - Beginner/Intermediate

Full-body Kettle Bell Workout in 3 Moves


Squat Combo Move 1
Squat Combo Move 2
HIIT Move 1
HIIT Move 2
HIIT Move 3

Berkey Water

About the Author

Sárka-Jonae Miller is a health and fitness expert. She began working in the fitness industry in 2000 while pursuing a BS in journalism at Syracuse University. She became certified as a personal fitness trainer and group exercise instructor in 2003. She has also received training in massage therapy. Sárka also writes fiction. She is the author of the chick lit novel, Between Boyfriends. Get more health and wellness tips on Sárka's Natural Healing Tips blog or join her on Facebook and Twitter.

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