4 Interval Cardio Workouts
1. The 30/15 Cardio Blast (0: 09)
2. The 20/20/20 Killer (1: 07)
3. The 20s Burner (2: 49)
4. The 40/20 Cardio Workout (3: 43)
The 30/15 Cardio Blast
Set a timer for 30 seconds on, 15 seconds of rest between moves. Do not rest extra between rounds unless needed. Then rest up to 1 minute. Complete 4-6 rounds through the circuit.
CIRCUIT:
30 seconds Scorpion Squat Burpees
15 seconds Rest
30 seconds Toe Touch Push Up Hops
15 seconds Rest
30 seconds Rotational Squat to Lunge
15 seconds Rest
30 seconds Crab Crawl to Toe Touch
15 seconds Rest
30 seconds Run, Punch, Banana
15 seconds Rest
The 20/20/20 Killer
Set a timer for 20 second intervals and go from one move to the next without resting. After completing both moves, rest 20 seconds and repeat. Complete 5 rounds then rest 1-2 minutes and move on to the next series.
SERIES #1:
20 seconds Scorpion Squat Burpees
20 seconds Downward Dog Knee Tuck Push Ups
20 seconds Rest
SERIES #2:
20 seconds Rotational Squat to Lunge
20 seconds Hops To Sit Thru
20 seconds Rest
SERIES #3:
20 seconds Alternating Lateral Taps
20 seconds Climber Jacks
20 seconds Rest
SERIES #4:
20 seconds Lateral Step Squat Jump
20 seconds Crab Crawl to Toe Touch
20 seconds Rest
The 20s Burner
Set a timer for 20 second intervals and move from one exercise to the next without resting. Complete 3 rounds straight through!
CIRCUIT:
20 seconds Lateral Step Squat Jump
20 seconds Criss Cross Push Up
20 seconds per side Scissor Hop
20 seconds Side Plank Oblique Crunch
The 40/20 Cardio Workout
Complete 2-4 rounds on each circuit, working for 40 seconds on a move then resting 20 seconds as you transition to the next exercise. After completing all rounds on a circuit, rest 1-2 minutes and move on to the next circuit.
CIRCUIT #1:
40 seconds Squat Lunge Kick
20 seconds Rest
40 seconds Toe Touch Push Up Hops
20 seconds Rest
40 seconds Forearm Plank Kick Unders
20 seconds Rest
40 seconds Leg Lower Figure 8s
20 seconds Rest
CIRCUIT #2:
40 seconds Knee Knee Hop
20 seconds Rest
40 seconds Upper Lower Plank Jacks
20 seconds Rest
40 seconds Alternating Lateral Tap
20 seconds Rest
40 seconds Run, Punch, Banana
20 seconds Rest
---Need NASM or AFAA continuing education credits? Date: 2022-03-30
Jason Your a masochist, this looks like a form of physical torture. I will of course try the workout with every intention of completing it but knowing I won-t make it. However it will give me a goal to shoot for. Keep the videos coming.
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glennmidtown Awesome for me. I am a missionary in Africa and during the rainy season try to work out in a 8x8 shack. Problem solved thank you!
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Vlasta Awesome workouts, it looks so easy when you doing it. I done The 30/15 Cardio Blast today and I was puffed up. Love your workouts. reply
