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Cardio · Body Weight
Agility Ladder in in Out Out
Agility Ladder in in Out Out is an intermediate compound cardio exercise that works the cardiovascular system (cardio), with the glutes, adductors and abductors assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 8.6 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Body Weight
- Category
- Cardio
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 8.6 kcal
Primary muscles
- Calves
- Quadriceps
Secondary muscles
- Glutes
- Adductors
- Abductors
How to do Agility Ladder in in Out Out
- Stand facing the agility ladder.
- Step into the first square with one foot, then the other.
- Step out to the sides of the next square with one foot, then the other.
- Keep repeating in, in, out, out quickly along the ladder.
Form tips
- Stay on the balls of your feet.
- Pump your arms to keep the rhythm.
Agility Ladder in in Out Out alternatives
More cardiovascular system exercises
Agility Ladder in in Out Out FAQ
What muscles does Agility Ladder in in Out Out work?
Agility Ladder in in Out Out mainly works the cardiovascular system in the cardio. The glutes, adductors and abductors work as secondary muscles.
What equipment do you need for Agility Ladder in in Out Out?
None. Agility Ladder in in Out Out is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Agility Ladder in in Out Out should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Agility Ladder in in Out Out good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Agility Ladder in in Out Out burn?
About 8.6 calories per minute for a person of around 70 kg, based on a MET value of 7. Ten minutes of work is roughly 86 calories; heavier people burn more.
What is a good alternative to Agility Ladder in in Out Out?
Other exercises for the cardiovascular system include Assault Airbike Fast Speed, Gym Elliptical Machine Normal Speed, Treadmill Running and Half Burpees.
For developers
Use Agility Ladder in in Out Out in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_DMJPET" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_DMJPET", "name": "Agility Ladder in in Out Out", "model": "male", "counterpartId": "ex_6KTT7Z", "target": "Cardiovascular System", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_DMJPET/mp4-720.mp4?…", "poster": "https://…/ex_DMJPET/poster.jpg?…" } }