Cardio on the BOSU Balance Trainer

Pump up your cardio

Although the BOSU Balance Trainer has been around for years, it's only just now hitting the mainstream. Like a lot of equipment we use, the BOSU was originally used with professional and Olympic athletes to help them improve balance, strength and stability for competition. Now, you can use the BOSU Balance Trainer to reach your own goals to lose fat, increase core strength and enhance your balance and stability.

Using Your BOSU Balance Trainer

In previous articles, I've outlined a few basic uses for your BOSU Balance Trainer including:

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

Clearly, BOSU Balance Trainer 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 Balance Trainer, you challenge core stabilization as well as hip, leg and ankle stabilization. That means, if you don't have proper balance and alignment, you'll find yourself wobbling all over the place.

Before you trade your step in for a BOSU, you'll need to get a feel for movement on the dome. Try these ideas to get started with cardio on the BOSU Balance Trainer:

• Start slowly with compressions (see 3rd exercise) to get a feel for dynamic movement on the ball.
• Progress slowly to jogging on the BOSU Balance Trainer 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 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 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.

Once you get comfortable on the BOSU Balance Trainer, you can start adding more challenging moves like squat jumps or power lunges. 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 as long as you can BOSU Balance Trainer.

You can also try one of the new BOSU Balance Trainer videos that target cardio endurance, often using the BOSU the same way you would a step. Here are a couple of my favorites:

• Mindy Mylrea's BOSU Total Sport Conditioning offers drills, power moves and high impact exercises that are sports related. Not much choreography, just a series of moves that will really get your heart pounding.
• Cardio Fusion with Rob Glick offers a more traditional cardio workout with choreography, much like a step workout.

Next: Cardio on the BOSU Balance Trainer