Cardio on the BOSU

The BOSU has been around for years, many of us get confused when it comes to actually using it. The BOSU is great for challenging your balance and stability, but it's also a great tool for getting your heart rate up and adding some fun to your cardio workouts.

Using Your BOSU for Cardio Workouts

Some of the most popular ways to use a BOSU include:

• Balance training
• Sports training
• Abdominal and core work
• Strength training
• Flexibility training
• Cardio

The BOSU is a versatile piece of equipment and, when it comes to cardio exercise, you'll find a whole different level of intensity, especially when you perform high impact activities like jumping. When jumping on the BOSU, you challenge core stabilization as well as hip, leg and ankle stabilization, all things that can translate into more functionality in real life.

The BOSU is an unstable surface, so you should start slowly by getting comfortable with it. Try these ideas to get started with cardio on the BOSU:

• Start slowly with compressions (see 3rd exercise) to get a feel for dynamic movement on the ball.
• Progress slowly to walking and then jogging on the BOSU and go back to compressions whenever you lose your balance
• Keep your abs contracted and avoid tipping your shoulders and hips to either side while the weight is on one leg
• Once you master walking and jogging, try a double-leg bounce. Keep the feet evenly spaced and level over the dome and keep weight centered over the arches of your feet.
• Add more challenge by making your bounce a jump. Make sure you land each time with the knees soft, good alignment and control. Keeping the upper body quiet will help you maintain your balance.
• Running and bouncing on the BOSU Balance Trainer is also challenging for the feet. If you feel your feet cramping, take a break and walk on the floor to rest your feet.

Try these basic moves for short periods of time (30-60 seconds), stepping off the BOSU between moves to let your feet rest. Once you get comfortable, you can start adding more challenging moves like squat jumps or power lunges. If you've done step aerobics, you can try stepping up and down, alternating knees, going over the top or even jumping onto the BOSU with one or both feet. You can do these moves on their own for a short, intense cardio blast or you could add these moves after your usual routine to burn more calories.

Once you feel ready for a challenge, try this BOSU Cardio Workout. Go through the exercises once for a 10-minute challenge, or repeat for 1-3 circuits for a longer workout.

Next: Cardio on the BOSU Balance Trainer