{"id":63490,"date":"2017-11-20T12:15:54","date_gmt":"2017-11-20T17:15:54","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=63490"},"modified":"2021-11-18T06:07:05","modified_gmt":"2021-11-18T11:07:05","slug":"cardio-workout-bob-harper","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/db\/cardio-workout-bob-harper\/","title":{"rendered":"Quick 3-Move Cardio Workout from Bob Harper"},"content":{"rendered":"
\"Quick<\/a>
Photo: Daily Burn Black Fire<\/a><\/figcaption><\/figure>\n

You don\u2019t always need tons of equipment<\/a> to get a heart-pumping, sweat-dripping workout. And you don\u2019t even need many moves. With a little help from celeb trainer Bob Harper (and his Daily Burn workout program, Black Fire<\/a>), you can get a serious cardio workout<\/a> in just three exercises \u2014 no treadmill<\/a>, elliptical or bike required. The secret to seeing results while still keeping it simple: working hard and moving fast, without sacrificing form. So step off the machine to step up your stamina with this quick cardio workout you can do anywhere. It\u2019s time to test your limits.<\/p>\n

RELATED: <\/strong>6 Plyometric Exercises for a No-Running Cardio Workout<\/a><\/p>\n

Bob Harper\u2019s 3-Move Cardio Workout<\/h2>\n

Each exercise below works your entire body<\/a> \u2014 cardiorespiratory system included. Start with a three- to five-minute warm-up<\/a> and then get moving. Aim to perform this workout as a ladder, doing one rep of each exercise on the first round, two on the second, three on the third, and so on. See how many reps of each move you can complete in 20 minutes. If you repeat the workout another day, try to beat that number \u2014 because a little friendly competition with yourself offers some real motivation. Take a breather when you need it, but keep in mind: The harder you push, the more calories you burn. Ready, set, sweat!<\/p>\n

RELATED: <\/strong>7 Mobility Exercises to Never Skip Before a Workout<\/a><\/p>\n

\"Cardio
GIF: Daily Burn Black Fire<\/a><\/figcaption><\/figure>\n

1. Wide Mountain Climbers<\/h3>\n

How to: <\/strong>Get in a high plank position<\/a>, with your hands on the ground or on a box or chair in front of you. You should form a straight line from shoulders to hips to ankles (a)<\/strong>. Step or jump your right foot to the outside of your right hand (b)<\/strong>. Using your abs, lift your hips and jump to switch your feet so your right leg goes back to plank position and your left foot steps to the outside of your left hand (c)<\/strong>. Continue alternating.<\/p>\n

RELATED: <\/strong>5 Mountain Climbers for Seriously Sculpted Abs<\/a><\/p>\n

\"Cardio
GIF: Daily Burn Black Fire<\/a><\/figcaption><\/figure>\n

2. Dumbbell Swings<\/h3>\n

How to: <\/strong>Start with feet just a little wider than hip-width apart. Hold a medium to heavy dumbbell<\/a> with both hands down in front of you (a)<\/strong>. Inhale and hinge at the hips, lean forward with a flat back and bend your knees slightly as you bring the dumbbell between your legs (b)<\/strong>. Using the power of your glutes<\/a> and hamstrings, exhale and thrust your hips forward to bring the dumbbell straight up overhead as you straighten your legs. Make sure you engage your abs to stand upright at the top \u2014 don\u2019t lean backward (c)<\/strong>. Let the dumbbell naturally come back down and between your legs (d)<\/strong>. Repeat.<\/p>\n

RELATED: <\/strong>How to Kettlebell Swing Like the Pros<\/a><\/p>\n

\"Cardio
GIF: Daily Burn Black Fire<\/a><\/figcaption><\/figure>\n

3. Hand Release Push-Up<\/h3>\n

How to: <\/strong>Start in a high plank<\/a> position, wrists under shoulders and body in a straight line from shoulders to hips to ankles (a)<\/strong>. Lower all the way down to the ground. Your elbows should point backward as you go, and your body should remain in a solid plank position (b)<\/strong>. At the bottom, pick your hands up off the floor briefly (c)<\/strong>. Then place them back down, in line with your shoulders (d)<\/strong>. Push yourself back up to the top of a plank, keeping your body in a straight line. Don\u2019t round or arch your back (e)<\/strong>. Repeat.<\/p>\n

Want more quick cardio workouts that get you sweating? Sign up HERE for Daily Burn\u2019s Black Fire program<\/a> \u2014 and start your free trial today. <\/em><\/strong><\/p>\n

Note to reader: The content in this article relates to the core service offered by Daily Burn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by Daily Burn.\u00a0<\/em>\u00a0<\/strong><\/p>\n

Read More
\n<\/strong>15-Minute Plyometrics Workout for Cardio and Power<\/a>
\n6 Easy Ways to Add Cardio to Your Strength Workout<\/a>
\nGet Fit Fast with This Total-Body EMOM Workout<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Ditch the gym equipment and boost your heart rate at home. This three-exercise cardio workout from Bob Harper\u2019s Black Fire program gets you fit, fast. <\/p>\n","protected":false},"author":51,"featured_media":63497,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[298,299,301],"tags":[288,430,289,60,139,341,343,100],"class_list":["post-63490","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-db","category-programs","category-workouts","tag-cardio","tag-daily-burn","tag-exercise","tag-high-intensity-interval-training","tag-hiit","tag-tax1living-well","tag-tax2exercise","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/63490","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=63490"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/63490\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/63497"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=63490"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=63490"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=63490"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}