Can You Handle the Ultimate Isometric/Cardio Workout?

Woman running with heart logo next to her heart.

You don’t have to choose between an isometric workout and cardio. In fact, isometric exercises are so versatile that you can seamlessly integrate them into your cardio workout. 

So, if you really really want that heart-pumping, fat-burning feeling, then why not see how you fare with this ultimate isometric and cardio workout? This calisthenic training pairs our favorite Activ5 isometric exercises with explosive cardio, so you can work on building muscular strength and increasing your aerobic fitness in one go. 

Woman performing isometric squat crush with Activ5.

Squat Crush

  • From a standing position, place the Activ5 under your left foot
  • Squat back down like you’re about to sit in a chair
  • Using your left heel, press the Activ5 into the ground
  • Make sure to squeeze your glutes at the same time
  • Repeat with your right leg

Squat Jumps

  • Move the Activ5 out of the way
  • From the squat position, lower your thighs so they’re parallel to the ground
  • Kick up explosively
  • Land as gently as you can
  • Return to the starting position
  • Repeat for 8 reps

Woman performing isometric tuck crush with Activ5

Tuck Crush

  • Start on your hands and knees
  • Place the Activ5 under your left palm
  • Keep your legs straight with your legs hip-width apart
  • Tuck your left knee into your left elbow
  • Press the Activ5 down as you squeeze your core and leg muscles
  • Return your left leg back to starting position
  • Repeat for the right side

Mountain Climbers

  • Start in a push-up position
  • In a smooth motion, kick your left knee up to your chest and then return it
  • Kick up your right knee to your chest and return it
  • Repeat the motion smoothly and quickly for 30 seconds

Man performing isometric straight arm plank with Activ5.

Straight Arm Plank

  • Start in a high push-up position, with legs hip-width apart
  • Place the Activ5 underneath your left palm
  • Keep your back straight
  • Press your left palm into the Activ5 while squeezing your core and shoulders
  • Repeat for the right side

Plank to Push ups

  • Put the Activ5 aside
  • Go back to the pushup position
  • Get on your left elbow
  • Get on your right elbow
  • Get on your right hand
  • Get on your left hand
  • Repeat the sequence for 8 reps

Look simple? Be warned – this combo workout will wear you out. So remember to ward off fatigue by resting between each exercise for around 30 seconds. 

Still, what makes this workout special is that so much of the fitness world argues about static vs dynamic, strength-training vs cardio, or HIIT vs LISS. The beauty of isometric exercises is that they work with almost anything, so you can easily add it to your favorite training method without cramping your style. 

But don’t just take our word for it. Come and see just how dynamic isometric workouts can be, with over 100 isometric workouts from the Activ5 fitness device, now available in Apple stores!

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