In 2008 the United States Department of Health and Human Services released the "Be Active Your Way: A Guide For Adults" publication detailing the importance of exercise and how to add it into your life. The guide suggests increasing exercise intensity as your fitness level improves in order to improve cardiovascular fitness and cut down on the time it takes to achieve health benefits. The American Heart Association also cites improved mood, energy and self-perception as benefits of vigorous exercise. Start small with five to 10 minutes of vigorous exercise interspersed into your regular fitness routine.
Jump Rope
Jumping rope shouldn't be an activity that's isolated to the playground. Lifting your body weight repeatedly off the ground while swinging your arms in circles will quickly increase your heart rate, work your entire body and cause you to break a sweat.
Start by choosing a rope that's appropriate for your height. Stand in the center of the rope and hold the handles, pulling the rope straight up your body. The rope is the right length if the handles end at armpit height.
Place your hands at your sides with your palms facing up, the ends of the handles pointing in toward your body, and the rope lying on the ground behind you. Swing your arms forward in a circular motion, lifting the rope up over your head and in front of your body. Hop over the rope as it hits the ground in front of you. Continue as long as you can.
To increase the difficulty, hop repeatedly on one leg, then the other, or rotate the rope backward instead of forward. You can also purchase a jump rope with weighted handles to increase the difficulty of the movement in your arms.
Up Downs
Up downs may be one of the most dreaded exercises of high school athletes across the country. These intense full-body movements will have you huffing and puffing almost immediately, but the pay-off is a quick full-body workout. Finish your regular cardio routine with a set of 15 to 20, or as many as you are able to complete.
Start by standing upright, knees slightly bent, feet shoulder-width apart. Crouch down to the ground, placing your palms flat on the ground in front of your feet, about shoulder-width apart. Hop your legs straight behind you so that you end up in push-up position, balanced on your toes and palms, your body in a straight line. Perform a push-up by bending your elbows to 90 degrees and lowering your body toward the floor. Return to the starting push-up position and hop your feet back in towards your hands. From the crouching position you will jump straight up in the air, extending your hands high over your head as though you're reaching toward the sky. Land standing with your knees "soft" and slightly bent. Repeat as many times as you can.
Mountain Climbers
Mountain climbers should only be performed for a minute or two at a time because of the intensity of the movement. Add them to your regular cardio routine every 10 minutes or so for a high-intensity burst of activity.
Crouch on the ground with your weight on the balls of your feet, heels off the ground, and your palms flat on the ground in front of your feet. Most of your weight will be supported by your arms, so place your hands approximately shoulder-width apart for a good base of support. With your arms extended, lean your body forward, pressing the weight of your torso through your palms. Kick one leg behind you, extending the knee and hip. As you hop that leg back in toward your body, you will simultaneously hop the opposite leg backward. Repeat this hopping motion consecutively, hopping your legs back and forth as quickly as you can, making sure that both legs come up off the ground at the same time. Aim to perform the movement for a minimum of 30 seconds, working your way up to a two-minute bout of activity.
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