Cardio floor routines are also known as high- or low impact aerobics. These routines are taught using 16 or 32 count beats of movement that keep time with motivating music. You can use floor routines at home when you play your favorite music for an effective cardiovascular workout. You can also use floor routines to guide others through a fun workout by using choreography heavy dance moves or choreography light basic moves.
Basic
Your cardio routine can include basic moves such as a V-step, which is also referred to as out-out-in-in. A V-step is a four-count movement. From a march in place, step your right foot wide and slightly forward; step your left foot wide and slightly forward; step your right foot back to march position; step your left foot back to march position. Combine this with a hamstring curl by stepping slightly forward with your right foot and bending your left knee to raise your left foot toward your backside. For a 16-count combination, repeat the V-step twice and complete four hamstring curls. Remember to begin the V-step on your left leg for equal conditioning.
Dance
Dance moves add variety to a cardio floor routine. A salsa is a four-count move, but you only move your feet three times. Begin with your feet together and then step your right foot forward; step your left foot in place; step your right foot next to your left; and hold. Repeat with the left foot stepping forward. A grapevine is used during a hustle. You will move to the right and left. Begin by stepping out with your right foot to the right; step your left foot behind your right; step your right foot to the side; step your left foot next to your right. Repeat moving to the left. For a 16-count combination, repeat two salsa steps on each leg and then complete two grapevines.
Kickboxing
Sport moves such as kickboxing can be used in a cardio aerobic routine. One way to increase your heart rate without using extensive choreography is to include knee raises to the front, front kicks, side kicks and back kicks into your routine. Begin by performing eight knee raises, eight front kicks, eight side kicks and eight back kicks. Reduce the count to four for each movement, and then to two for each movement. Finish by performing one knee, one front kick, one side kick, and one back kick on each leg before switching to the other leg.
Intensity
High intensity moves can be incorporated into your workout for a heart rate burst. Jumping jacks, which begin with your feet together, hopping your feet apart and then back together, are a sufficient way to increase your intensity. You can also mimic jump roping in place by hopping your feet up and down. Skipping is also a way to add an impact movement to your workout. For a 32-count combination, perform four jumping jacks, eight counts of jump rope, and then skip forward four counts and backward four counts.
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