The amount of calories burned while performing cardio exercises on the BOSU Balance Trainer depends on your weight, your skill level, the intensity of the cardio workouts and the duration of your time spent in active work. If you are moving constantly, depending on your intensity, you should be able to burn 700 to 900 calories per hour. You can also perform fast-paced cardio intervals that will help you burn calories in a shorter amount of time.
BOSU Balance Trainer
The BOSU Balance Trainer is a versatile piece of fitness equipment that can be used both sides up for core strengthening, resistance training, balance improvement and cardiovascular exercise. When you use the BOSU for cardiovascular training, perform consistently or with gradual increase of intensity for a certain duration of time or complete intervals. For cardio intervals, aim for your maximum heart rate range for quick 1-minute intervals. This will burn approximately 10 to 15 calories per minute. The key is to keep a fast pace for the exercise you are performing for the entire minute. Slow yourself down to a controlled pace for active recovery for at least two minutes before performing another fast interval.
BOSU Jumping Jacks
To perform BOSU jumping jacks, start with your feet on the top of the dome with your weight balanced evenly on both sides of your body. Separate both of your legs and jump them both to the outside of the BOSU while swinging your arms above your head. Jump both feet from the sides of the BOSU back to the top of the ball. Continue this as fast and balanced as you can trying to get both feet to the center of the dome side of the BOSU. Repeat for 45 to 60 seconds.
BOSU Squat Thrusts
To perform BOSU squat thrusts, begin by raising the BOSU above your head by gripping the handles on both sides of the platform part. Press the BOSU to the ground and jump both feet behind you while keeping your feet close together. Make sure that you keep your core engaged and your spine in a line. Do not allow your pelvis to press toward the floor or for your hips to press up toward the ceiling. Next, jump both feet in toward your chest. Then stand up and raise the BOSU above your head to the starting position. Repeat for 45 to 60 seconds or for 8 to 10 repetitions.
Tips
The BOSU challenges your balance, agility and core muscles when performing cardiovascular exercises. Drink plenty of water and never hold your breathe. Start slow by just stepping up and down and then progress as it becomes easier. Always clean the BOSU of any sweat or dirt between exercises and when you are finished. Always wear appropriate workout shoes. Make sure that you use the BOSU with plenty of space around you. If you are performing any jumping exercises, stabilize yourself first and do not jump so high that you are unable to have a secure landing.
Member Comments