Drill Pack 3 – Cardio

It’s been a while since I’ve shared some drills with you so it’s time to get back to the grind with some exercises to get your heart racing and burn some calories!

Lo and behold, you do not need a treadmill, cross trainer, stepper or any other machinery to meet your quota of physical activity for the week. The guidelines say that we should get in 30 minutes of moderate intensity exercise on 5 days of each week (Department of Health, 2012). They also say you can switch it up too with some vigorous intensity stuff mixed in with the moderate 😉

These drills are one’s I use when teaching Nike Training Club. You can become a part of the community and sign up for free classes yourself via their Facebook page.


Beginner – 30 seconds 

Intermediate / Advanced – 60 seconds 

Starting in a push up position, jump one foot forward and up towards your hands keeping the weight above your shoulders and you knees between your arms. Switch feet back and forward as quickly as possible. Ensure you keep correct form, especially not allowing your hips to go too high!

Push up starting position


Beginner – 3 x 10 seconds with 10 seconds light jogging in between

Intermediate / Advanced – 2 x 30 seconds with 10 – 30 seconds light jogging in between

I use this drill in the warm up, as well as in the main section of my classes.

Stand with your arms by your side; raise one knee up towards your chest as you swing the opposite arm. Change, by bringing down that leg, raise the other leg whilst swinging the opposite arm. Repeat the moving as fast as you can either on the spot, or moving forward if you have the space.


Beginner – 30 seconds 

Intermediate / Advanced – 1 minute

Start in a lunge position (as pictured). From a low lunge position, jump and switch the position of your feet. Control your jumps, and keep switching your feet as fast as possible! Stay down low!

Take a look at some of the other Drill Packs I have shared with you so far and make a routine that you will enjoy:
Drill Pack 2 – Arms & Shoulders
Drill Pack 1 – Core

If you don’t already have the Nike Training Club app (currently on iPhone / iPod touch) download it now!

Elle 🙂 x

P.S Safety always comes first. If you are new to exercise ensure you seek advice from your GP. Make sure you drink plenty of fluids, wear appropriate clothing and carry out drills in a suitable space. Technique is paramount, and nothing should hurt. Should you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath etc, STOP and consult your GP. 


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