It's time to do some cardio in our No-Excuses Workout Challenge.  And today we are putting you in charge!  You get to pick how to get your heart rate up.  It doesn't matter what you do, as long as you keep moving for 30 minutes.  The easiest option is running;  just lace up your sneakers and hit the streets.  But you can also swim, bike, or boogie.  The options are endless.

If you would like a little more guidance, we have some plans for you to try — one with stairs and one with an elliptical, in case you have access to some cardio equipment.

 

Stairs

 

Elliptical

 

*SPM = Strides per minute

Set elliptical incline to 20 percent.

 

We get it.  Not everyone is in love with running.  But we also know that cardio is an important component of being physically fit.  This quick, no-running workout will leave you breathing hard — in the best way possible.  The mix of bodyweight and plyometric exercises is perfect for building muscle while torching calories.

Here's the workout with directions.  Keep scrolling for explanations on the moves.

 

Side Shuffle With High-Knee Hold

• Take small, quick steps to the side.  Try to get in as many steps as possible in the width of your mat.
• When you reach the edge of your mat, pause, bringing your inside knee up to waist level.  This small pause works your abs and challenges your balance.

 

Ali Shuffle

• Keeping your weight on the balls of your feet, scissor your legs front and back.
• This is quick footwork, and it should be light and fast.  Pump your arms to keep the speed of the feet up in tempo.

 

180 Jump Squat

• Start in a deep squat, touching the floor with your left hand.
• Jump, turning 180 degrees to the left, landing softly in a deep squat with your right fingertips on the floor.  Reverse directions, jumping to the right, to return to your starting position.

 

Alternating Knee Hug

• Stand tall and alternate pulling one knee at a time to your chest, and hold the hug for a few seconds before switching legs.
• This is an active stretch for your low back.

 

Alternating Lunge Jump

• Bounce on the balls of your feet, jumping into a lunge with your left knee forward.
• Jump your feet together and switch sides, bringing the right knee forward.
• Stay light on your feet throughout this exercise.

 

Invisible Jump Rope

• Pretend you're holding a jump rope, and skip the invisible rope.  Try different types of footwork throughout the minute.  Jump on two feet or alternate hops.

 

Arm Circle

• Draw large, slow circles with your arms, reaching high and back to start.  Reverse directions after 30 seconds.

 

Jab and Bounce

• Bouncing on the balls of your feet, jab to the right and then jab to the left, allowing your feet to swivel as you punch.  This is shadow boxing, so throw in some uppercuts if you feel like it.

 

Bunny Hop

• In a plank position, jump your feet to the left, bringing your knees toward your left elbow.
• Jump your feet back to plank, and then jump your knees toward your right elbow.

 

Kick Crunch

• Exhale to engage the abs as you kick your right leg up, bringing your left hand to your right toes, doing a small crunch.
• Repeat on the other side.

 

 

Pickled vegetables are an excellent way to add flavour to your meals, especially if you're looking to lose weight.  Not only are pickles low in calories, but studies have also shown that adding vinegar to your diet can help keep you feeling fuller and more satisfied for longer.  And it's not just about weight loss:  other studies have shown that vinegar can lower blood sugar and cholesterol levels as well as blood pressure;  the pectin in apple cider vinegar can also help with constipation.  I used cucumbers, onions, and red jalapeños in this recipe, but feel free to experiment with other produce to see what kind of pickles you like best.  You can serve these pickles after a few hours in the fridge, but they taste best after a few days.  Read on for the recipe.

 

Ingredients

3 unpeeled small pickling cucumbers, thinly sliced

1 small white onion, thinly sliced

2 red jalapeños, seeded and sliced

½ cup sugar

½ cup white vinegar

½ cup organic apple cider vinegar

2 teaspoons kosher salt

1 teaspoon mustard seeds

1 teaspoon celery seeds

 

Directions

1. Layer cucumbers, jalapeños, and onion in a large sterilised jar;  set aside.
2. In a saucepan, heat sugar, vinegars, salt, mustard seeds, and celery seeds over medium heat, stirring just until sugar dissolves.
3. Pour vinegar mixture over cucumbers, jalapeños, and onion in jar and set aside to let cool.  Cover and refrigerate for at least several hours before serving.

 

Makes about 17 servings.  Nutritional info for one serving (about ¼ cup) is below.

When you're looking to boost your metabolism and burn more fat, the foods you use to fuel your body can help — all day long! Here are the best fat-burning recipes for breakfast, lunch, dinner, and even snacks that all include the nutrients you need to support your goals.  Each is made with ingredients known to help boost metabolism to help you hit your goals sooner!

 

Morning Jump-Start Smoothie

Start your day right with a glass of fat-burning ingredients, like calcium-rich Greek yogurt, almonds, and broccoli; high-fibre and vitamin-C-rich strawberries; and spicy cinnamon, among other metabolism-boosting ingredients.  Calories:  345

 

Spicy Shakshuka

With more than 20 grams of protein and nearly 40 percent of your recommended fibre for the day, this 350-calorie meal consists of perfectly poached eggs swimming in a fragrant and spicy tomato sauce bath.  To amp things up in the nutrition department, garbanzo beans are added for even more protein, while Swiss chard adds vitamin A, vitamin C, and iron.  Both the cinnamon and red pepper flakes bring some serious fat-fighting spice to your plate! Calories:  339

 

Pineapple Kale Blueberry Smoothie

The Greek yogurt in this flat-belly smoothie provides a good amount of calcium and protein, both of which can aid in weight loss.  The smoothie also contains several ingredients — like blueberries — that have been shown to help diminish belly fat.  If that's not enough, you also get the sweetness of pineapple, which contains an enzyme that helps ease digestion and banish bloat.  Calories:  283

 

Overnight Oats

High in protein and fibre, this whole-grain overnight oats recipe will keep hunger at bay all morning long.  Moreover, this recipe supports healthy digestion and can even help you beat belly bloat.  We topped off this jar with blackberries, raspberries, a few slivered almonds, and a slight drizzle of maple syrup, but feel free to get creative with your favourites.  Calories:  345

 

Gwyneth's Blueberry Muffins

A muffin that actually fights the dreaded muffin top?  We'll take two.  Gone are the dairy and processed sugar, leaving a satisfying breakfast muffin that is literally bursting with antioxidant-rich blueberries — yes, those same blueberries that have been shown to target pesky belly fat.  Calories (per muffin):  221

 

Cinnamon and Green Tea Smoothie

Not only will the caffeine in this smoothie give you much-needed energy, but cinnamon and green tea have also been shown to have metabolism-boosting properties.  Calories:  139

 

Blueberry Barley Bake

This make-ahead blueberry barley bake contains fat-fighting blueberries, pearled barley, and cinnamon.  This bake will keep you satisfied all morning long! Calories:  239

 

Whole-Grain French Toast

French toast is one of those decadent, high-calorie recipes we've saved for a special indulgence — until now.  Celebrity trainer Harley Pasternak's recipe makeover for whole-grain french toast with ricotta cheese offers more than 20 grams of protein with just over 250 calories per generous serving.  Protein-rich ricotta and the fat-burning duo of berries and cinnamon make this recipe a winning brunch option.  Calories:  252

 

Santa Fe Vegetable Soup

This Paleo-friendly vegetable soup simmers nicely in your slow cooker for dinner — be sure to make enough for an easy lunch the next day.  While this recipe uses shredded chicken and chicken stock, you can substitute them with more beans and vegetable stock for a vegetarian dish that still packs in the protein you need to fight fat.  Calories:  321

 

Tortilla-Less Soup

A spicy low-carb "tortilla" soup that's ready in 20 minutes?  Sign us up.  Since there are so many flavours in this comforting Mexican soup recipe, you won't even miss the high-calorie, high-carb strips of tortilla.  Calories:  194

 

Ginger-Carrot Soup

A bowl of this detoxifying ginger-carrot soup is high in vitamin A, vitamin C, and manganese, which aids digestion.  Calories:  262

 

Burrito Bowl

Move over, Chipotle.  This healthy burrito bowl recipe is half the calories and easy to make (the secret is pre-cooked chicken breast).  In under 10 minutes, you'll have a fresh lunch that hits all your Mexican takeout cravings.  Plenty of protein plus a dollop of Greek yoghurt keeps bloat at bay.  Calories:  350

 

Avocado Shell Salad

No need for the oven for this refreshing dinner! This avocado shell salad has 60 percent of your recommended fibre for the day, aids in digestion, and may even diminish belly fat.  Calories:  468

 

Blueberry, Quinoa, and Kale Salad

This colourful salad has a bit of everything:  blueberries, carrots, tomatoes, almonds, nori, kale, and quinoa, all blended with an Asian-inspired soy ginger dressing.  Talk about eating a fat-fighting rainbow! Calories:  377

 

Cabbage and Hemp Detox Salad

If you're on the hunt for a quick and tasty detoxifying recipe, this crunchy cabbage and hemp salad is for you.  If you haven't tried them yet, it's time to give hemp seeds a try.  They're a great source of fat-fighting omega-3s and vitamin E for vegans and vegetarians, and the combination of the cold-pressed oil and seeds in this recipe gives this fresh salad a nutty flavour you'll love.  Calories:  381

 

Baby Kale Sesame Chicken Salad

If you want to get on the kale bandwagon but aren't a fan of the leaf's strong taste, baby kale is your new best friend.  The young leaves are mild tasting, much like spinach, but still pack the same nutrients as their older counterparts.  This easy baby kale and sesame chicken salad makes for a flavourful and protein-rich lunch.  Calories:  414

 

Spicy Cauliflower Lasagne

Cinnamon and red pepper flakes give this healthy version of lasagne an amazing depth of flavour and metabolism-boosting properties! Calories:  324

 

Paleo Stuffed Peppers

Save a serving of these light and easy Paleo stuffed peppers for the next day.  You can dice the peppers and serve them atop a bed of greens for a nutrient-packed lunch that will keep you energised throughout the day.  Calories:  285

 

Spicy-Sweet Potato Burgers

Bring some healthy spice to your new favourite veggie burger.  This seasonal sweet-potato burger that brings cayenne to the mix can be baked in the oven.  Calories:  202

 

Sushi Bowl

A chirashi sushi bowl may seem fancy, but it's the perfect simple and easy meal that offers a ton of anti-inflammatory omega-3s and plenty of protein.  Just be sure you look for sushi-grade fish, and remember to keep everything refrigerated until lunchtime.  Calories:  402

 

Vegan Spiced Lentils and Quinoa

This vegan spiced lentils and quinoa dish is so good, you'll want to make a big batch on Sunday to enjoy throughout the week.  Chock-full of protein, fibre, and good-for-you spices, this meal is sure to become a lunch staple.  Calories:  370

 

Apple Cabbage Detox Salad

For a lightened-up take on classic coleslaw, whip up this detox salad instead.  Apples marry with the dynamic duo of red and Savoy cabbage, combining for a fibre-filled meal that aids in digestion.  The addition of fennel seeds adds to the fibre factor, plus a kick of cayenne boosts your metabolism.  Calories:  289

 

Slow-Cooked Mexican Chicken

Another slow-cooked meal that takes 15 minutes to prep and works well as leftovers for lunch:  this Mexican-style chicken and beans meal is full of flavor as well as fat-fighting protein.  Calories:  381

 

Spicy Sweet-Potato Salad

High-fiber sweet potatoes in this spicy salad recipe can regulate blood sugar and help you lose weight, while an antioxidant-rich red pepper and jalapeño dressing ties everything together.  Calories:  270

 

Easy Bean Burger

Whip up a few of these easy bean burger patties early in the week, and you'll have a protein-packed vegetarian base for several lunches that fuel strong muscles.  Make a burger, add the chopped patty to soups, or make low-carb wraps.  These quick patties are extremely versatile, and the fiber content will keep you full for hours on end.  Calories:  520

 

Vegetarian Soba Noodle Salad

This Thai-inspired soba noodle salad is chock-full of veggies and flavor — in fact, the peanut-butter-based dressing gets better the next day (hello, leftovers!).  This is a great option if you're vegetarian or looking for a meatless midday meal that supports your goals.  Keep in mind — the spicier you make it, the more metabolic power you give the dish! Calories:  424

 

Thai-Spiced Hummus

Healthy spices like turmeric and curry help make this fibre-rich coconut curry hummus the perfect combination of tangy and spicy.  Calories:  170

 

Cinnamon-Spiced Chickpeas

Boost your energy levels and metabolism with this treat:  cinnamon-spiced chickpeas.  Once roasted, chickpeas offer a satisfying crunch, and this creative spice blend makes it a tasty, low-calorie snack.  Calories:  146

 

Curried Kale Chips

Instead of overspending at your health food store, cook up these cheesy curry kale chips in your own kitchen.  Inspired by one of our favourite flavours of Rhythm Superfoods kale chips, this snack is high in vitamins A and C, protein, fibre, and iron.  Calories:  194

 

Strawberry Banana Creams

This vitamin-C-rich low-calorie dessert tastes like strawberry cheesecake! It's made with a handful of ingredients you probably already have in your kitchen, so it's a cinch to whip up.  Can you believe this easy-to-make sweet treat is under 150 calories per serving?  Calories:  145

 

Green Tea and Avocado Popsicles

Greek yogurt and ripe avocado lay the base for this creamy, fiber-filled green popsicle, while caffeinated Japanese matcha powder provides the kick you need to beat the dreaded afternoon slump and boost your metabolism.  Calories:  222