The Best Years in Life

Articles by natural health author Sarka-Jonae Miller

Home  Article Directory  Healthy Recipes  Natural Remedies  The TBYIL Supplement & Health Catalog  Beating/Avoiding Cancer  Pets/Animals  Humor  Diets/Weight Loss   Natural Living   Anti-Aging/Longevity   Inspiration  Contact Us



Having a Ball with a Bosu Series – Cardio Workout

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

(The Best Years in Life) Bosu balls are most often used for performing core or balance exercises because of their unstable surfaces, but they can also be effective for cardiorespiratory workouts. Instead of marching on a flat surface like the floor or stepping onto and off another stable surface like an aerobic step, use a Bosu ball. Not only will you burn more calories but you'll get some extra core training too. Why would you burn more calories? It's like hiking on a trail or walking on the beach versus walking on a track – your body has to work harder to keep you upright and moving.

Bosu Marching

Marching in place is a gentle way to increase your heart rate and get your lungs working, the obvious signs that you're performing a cardio exercise. But marching in place isn't very hard. Try it on the rounded surface of a Bosu ball and you'll feel the difference.

Not only will you burn calories, but you'll also strengthen your ankles and work your calves. Keep your abs tight while you march on the Bosu. Start off slow and increase your speed as you go. This exercise is also effective as a warm up or cool down exercise. Swing your arms if you want to work harder.

Berkey Water

Bosu Step Ups with Knee Lifts

The most basic move in step aerobics is step ups, meaning simply to step up and down off the aerobic step. A popular variation is to add knee lifts. Raising your knee with each step requires more energy and thus gives you a greater cardio challenge. It also challenges your balance and strengthens your thighs. Since you'll be lifting your knee while standing on one leg on the Bosu instead of a flat aerobic step, you'll get a greater benefit to improving your balance and core strength too.

Start this exercise by standing in front of a Bosu with the rounded side up. Let your arms hang at your sides with your elbows bent. Step your right foot onto the center of the Bosu. Then, lift your leg and raise your knee up to waist height if you can. If you start to lose your balance, try lifting your knee only halfway. Bring your left foot back to the floor and then step your right foot down next to it.

Next, step your left foot onto the center of the Bosu ball and lift your right knee. Continue to alternate, stepping up onto the Bosu with one foot and doing a knee lift with the other leg.

Bosu Burpees

Few cardio exercises are also full-body exercises. Running, cycling, stair stepping, etc only utilize the lower body. Bosu burpees work your upper and lower body for a more complete workout.

Start by standing on the floor with the Bosu ball in front of you, rounded side up. Position your feet shoulder-width apart. Bend your knees into a deep squat and place your hands on top of the ball. Next, jump your feet back into push-up position. Then, jump your feet forward again. Stand up. Jump with both feet and land on the center of the Bosu ball. Jump back to the floor. That is one complete burpee. Repeat.

Chances are you might not be able to do Bosu burpees for very long, so try incorporating 15 to 60 seconds of the exercise at a time into your cardio routine. You could try Bosu marching for 5 to 10 minutes to warm up followed by 20 minutes of Bosu step ups with knee lifts interrupted by intervals of burpees. Don't forget to cool down for at least three to five minutes. Always speak with a physician before starting a new exercise routine.


See also:

Having a Ball with a Bosu Series – Shoulder Exercises

Having a Ball with a Bosu Series – Glute Workout

Having a Ball with a Bosu Series – Core Workout


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.



Your website hosts Tony Isaacs and Luella May

Click here to visit our CureZone Health Forum: Ask Tony Isaacs: Featuring Luella May– Natural Health, Cancer, Longevity and Home & Herbal Remedies.


Misty*, My Buddy, Little Rascal & Lady the "found dogs" - Official Mascots of The Best Years in Life

*Rest in peace sweet girl - almost 17 years of wonderful memories


Mountain Rose Herbs. A Herbs, Health & Harmony Com   

For the best in health information, subscribe to The Best Years in Life Newsletter featuring articles by Tony M. Isaacs

Sign Up Now

Subscribe to The Best Years in Life and The Oleandersoup Forum - Free Subscription
Powered by



100% Organic MicroComplexed™ IntraCELL™ Level IV Technology ~ 415 Nutrients All-In-One, Perfect Whole Foods & Phyto Nutrition ~ Super Energizing ~ All Natural DefenseThe Most Scientifically Advanced, Clinically Proven, Health Promoting Organic Nutritional Supplement Available Today!

Sarka-Jonae Miller's "Between Boyfriends eBook"
When "the one" breaks her heart, Jan vows to change.  Read the book
Hollywood & Vine magazine says "presents a unique twist on the chick-lit genre."
Click on the image above for more details.

The Krill Miracle™

The Krill Miracle™

Concentrated Omega 3, 6 & 9, Many Times More Powerful than Fish Oil

Available Now!
Click on the image for more information

The Best Colloidal Silver on the Planet!

If you would like to donate to help us keep this web site active and growing, click on the button above.   Much thanks! - Tony & Luella


The Best Years in Life
P O Box 121 Cooper TX  75432  Phone: 903-886-2436  Fax: 801-926-4273  Email: Dquixote1217[at] (replace [at] with @)

Disclaimer: The information on this page and on this website has not been evaluated by the FDA.  We do not diagnose, treat, cure or prevent illness or disease - instead, we try to help people learn how to do so themselves.  Anyone who believes they have a serious medical condition or health issue should seek diagnoses from a qualified medical professional before making any decisions on how to best address their health. We do not sell or advocate drugs, nor do we make any claims that anything advocated or sold on this website is a drug.  Furthermore, anyone contemplating using any products or information on this website must accept such use as experimental and voluntary.  No claims are made regarding the therapeutic use of the products or information on this website and all products featured or sold on this website must be considered nutritional supplements only.