Cardio on the BOSU Workout

1
Cardio on the BOSU

Getty Images/andresr

The BOSU Balance Trainer is a great tool for working the core while targeting the small, very important muscles that help us balance. You can also use the BOSU for cardio exercises, the bouncy surface adding a challenging and fun factor to traditional cardio moves like squat jumps and toe taps.

Because the BOSU is an unstable surface, you should be experienced in using a BOSU before trying this workout or take the time to practice the moves slowly and while holding onto a wall for balance. If you're new to the BOSU, try this Beginner BOSU Workout.

Precautions

See your doctor before trying this workout if you have any injuries, illnesses or other conditions.  

Equipment Needed

A BOSU, a medicine ball

How To

  • Make sure you warm up with 5-10 minutes of light cardio activity before starting this workout
  • Perform the exercises as shown in a circuit, doing one exercise after the other with little or no rest in between exercises
  • Complete the circuit 1 shorter workout or 2-3 circuits for a longer, more intense workout
  • Modify any exercises that cause pain or discomfort

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Squat Jumps onto the BOSU

BOSU Squat
BOSU Squat. Paige Waehner

How to:

Stand behind the BOSU. Bend the knees and keep the abs tight as you hop onto the top of the dome, landing with the knees bent in a squat. Step back down with the right foot and repeat 16 times. March in place for 8 counts and repeat, this time stepping down with the left foot. Be sure to land right in the middle of the ball. If landing with both feet simultaneously is too hard, go for a staggered landing, one foot at a time.

Reps/Sets/Duration:

16 reps on each leg

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BOSU Squat Jumps and Figure 8 with a Med Ball

BOSU Figure 8 Squat Jump
BOSU Figure 8 Squat Jump. Paige Waehner

How to:

Stand on the BOSU with feet on either side of the bull's eye, weight evenly distributed. Hold a medium-weight medicine ball and lower into a squat.  As you squat, take the ball to the right side of the legs, focusing on the obliques while keeping the knees pointing forward. As you stand up, jump, taking the ball overhead.  Squat again, this time taking the ball to the left side of the knees.

Reps/Sets/Duration:

16 Reps

4
Side Hops onto the BOSU

BOSU Side Leap
BOSU Side Leap. Paige Waehner

How to:

Stand to the left of the BOSU and jump sideways onto the BOSU, landing with right foot in the middle of the dome, left knee bent and body upright. Step back down and repeat, each time trying to land the foot right in the 'bull's eye' of the dome. After you land, hold your balance for a couple of counts before you step back down. Repeat 16 times on the right and then switch sides.

Reps/Sets/Duration:

16 Reps

5
Toe Taps to BOSU

Toe Taps to BOSU
Toe Taps to BOSU. Paige Waehner

How to:

Stand behind a BOSU, step or platform and touch the right toe on top. Jump up, switching the feet in the air to touch the left toe on top. Continue, going as fast as you can.

Reps/Sets/Duration:

30-60 seconds

6
Squat Jumps over the BOSU

BOSU Over the Top
BOSU Over the Top. Paige Waehner

How To:

Begin standing next to BOSU and place the right foot in the middle of the dome. Squat down and quickly jump over the dome landing with the left foot on the BOSU in a squat. Continue back and forth over the dome, jumping higher for more intensity.

Reps/Sets/Duration:

16 Reps

7
BOSU Plyo Power Lunges

BOSU Jumping Plyo Lunge
BOSU Jumping Plyo Lunge. Paige Waehner

How To:

Stand facing the BOSU with the right foot in the middle of the dome, left foot back in a lunge stance. Bend the knees and lower into a lunge. In an explosive movement, jump up and switch legs in the air landing with left foot on the dome, right foot back. Repeat, trying to land each foot right in the middle. Repeat, alternating sides 8-10 times. March in place for 16 counts and repeat.

Reps/Sets/Duration:

32 Reps

8
Side to Side Lunge off the BOSU

BOSU Alternating Side Lunge
BOSU Alternating Side Lunge. Paige Waehner

How to:

Stand on the ball and take left foot diagonally behind you, punching left arm across the body.  Bring the foot back and switch legs. For high impact, begin with your foot on top, other foot lunging back. Jump up and switch so that the one foot lands in the middle of the BOSU and the other foot lunges. Repeat for 30 to 60 seconds.

Reps/Set/Duration:

30-60 seconds

Repeat entire circuit 1-5 times

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