The jumping jack is a classic cardiovascular exercise. It is effective because you are working your upper and lower body simultaneously while also getting your heart pumping. The jumping jack is often performed as a warmup movement, but don't get stuck in a rut. Other exercises are similar to the jumping jack that require you to use your entire body and will prepare you for your workout.
Jumping Rope
Jumping rope is a staple of the boxer's workout, aiding in perfecting timing while also building cardiovascular endurance. Variations of rope-jumping include alternating your feet while jumping, alternating your feet while lifting your knees toward your chest, hopping side to side on both feet, and crossing your arms in front of you as you jump.
High-low Punch
This exercise combines squats, one of the most effective lower-body workouts, with a movement that targets your shoulders. Stand straight and then bend into the squat position with your thighs parallel to the floor. Extend your right arm out and throw two forceful punches. Stand straight up and throw two more punches in the same manner. Continue alternating high and low punches for 30 seconds; then repeat on your left side.
Scissor Kicks
This exercise gets your whole body moving and your heart pumping. Stand straight. Alternate kicking your legs straight in front of you about 1 foot, landing on the balls of your feet. At the same time, extend your arms straight in front of you and move them side to side so they cross each other. Perform for one minute.
Moving Pushups
You might not think of the pushup as a cardio movement; but add a simple twist to get the sweat rolling. Perform a standard pushup. At the top of the movement, move your left arm and leg to the right about 6 to 8 inches so that your hands and feet are next to each other. Move your right arm and leg to the right the same distance. Perform another pushup. Repeat the movement to your left. Alternate back and forth for one minute. You'll hit your shoulders, chest and quads with this exercise.
Diamond Jump
This is a challenging movement that requires focus to perform correctly. Start in a squat position with your arms crossed and your core tight. Your knees should be behind your toes. Jump as high as you can, bringing your hands together above your head and pulling your legs up so your toes come together. Land softly as you return to the starting position. Do 12 to 15 diamond jumps.
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