If you didn't know by now, you can always count on Halle Berry [1] to share an intense workout on her Instagram "Fitness Friday" series. She's shared her notoriously hard ab workouts [2], bodyweight workouts [3], and now, she's got a cardio workout we can't resist.
This workout was inspired by Cristiane Justino, aka Cris Cyborg, a MMA fighter, so you know it's going to be intense. "MMA-based exercises are fun, functional, and dynamic . . . and they will burn in ways you've never burned before," Halle said in her Instagram caption.
If you're ready to challenge yourself and feel all your muscles working, give Halle's five move cardio workout a shot.
Halle Berry [5]'s 5-Move MMA-Inspired Cardio Workout
- Ab slider walk into frogger: 10 to 20 reps
- Atomic get-up into a front kick: 10 to 20 reps
- Around the world ab slicer: one to two minutes in both directions
- Jump rope high knees: 30 to 60 seconds
- Muay Thai ab punisher: 20 to 50 reps
Ab Slider Walk Into Frogger
Get your ab muscles firing from the start with the ab slider walks. Here are instructions on how to do the slider walks [7]. Go forward for five to 10 feet (or as far as space allows), perform a knee tuck by bringing both knees into your chest, and then push your body back to the starting point. Complete 10 to 20 reps.
Atomic Get-Up Into a Front Kick
Give your abs a rest and work your lower body with the atomic get-up into a front kick. Start kneeling and keep your body tall with your shins flat on the ground. With power, jump up onto your feet and come into a squat, and then stand tall. Perform a kick with your left leg, and then return to the starting position. Repeat, and perform a kick with your right leg. Complete 10 to 20 reps.
Around the World Ab Slicer
Start in a seated position, and lift your feet up off the ground. Extend your legs straight out in front of you, and then bring them into your chest. Turn clockwise and repeat until you've done a full rotation. Then, repeat going counterclockwise. Complete for one to two minutes in both directions.
Jump Rope High Knees
If you thought jumping rope was hard, wait until you try this high knee variation. Simply jump rope as you normally would, and drive your knees up to perform high knees. Complete for 30 to 60 seconds.
Muay Thai Ab Punisher
It's time to target your abs, again! Start lying on the ground, and perform a sit-up [8]. When you lower your body back down to the ground, your partner will tap your core with a pad. You can do standard sit-ups if you don't have a partner. Complete 20 to 50 reps.