Awesome Cardio, Legs & Arms Workout

Posted on Thursday, February 9th, 2012 at 7:37 am



Hi Everyone,


I absolutely LOVED today’s workout.  I think it’s because I worked up a good sweat and felt every muscle in my body working.  


And the best part is that it only took me 12 minutes!! 


For this workout, you will need your interval timer, a jump rope, dumbbells, and a sturdy chair or bench, but don’t worry if you don’t have any equipment. 


It’s stil possible for you to do this workout at home using your own body weight. 


Just find a sturdy chair or even a low coffee table and you’re good to go. 


I hope you enjoy today’s workout as much as I did and please let me know how you did. 


As always, I’ve included a beginner version and the entire workout details are below:





The workout is split up into two parts and has a total of 4 exercises.  The first part will target the lower body and cardio and the second part focuses on the upper body and cardio. 


For the first part, set your Gymboss Interval Timer to 12 rounds and two intervals: 10 seconds of rest followed by 30 seconds of hard work.


The second part you will adjust the number of rounds to 6 instead of 12. 


For each part, you will alternate between two exercises at each interval.


It is important that you always listen to your body and adjust the intensity as you see fit.


Here are more exercise details to help clarify:


Note: Although not shown in the video, it is very important that you warm-up before your workout and stretch afterwards.


You can find some easy stretches in my previous stretching routine here:


Part 1:


Start your interval timer. After the first 10-second beep, perform the first exercise (Step-Up Knee-Up to Backward Lunge with the left leg) for 30 seconds.


When it beeps again, rest for 10 seconds then perform the second exercise (Jump Rope) for 30 seconds. 


Since we’re working both sides individually, after you take your next 10-second rest, you’ll perform the Step-Up Knee-Up to Backward Lunge again but this time with the right leg. 


Keep alternating between the two exercises until all 8 rounds are finished. You will follow the same pattern for Part 2.


Here’s another detailed example: 


10 second rest, Left leg Step-Up Knee-Up to Bwd Lunge for 30 seconds, rest, Jump rope for 30 seconds, rest, Right leg Step-Up Knee-Up to Bwd Lunge for 30 seconds, rest, Jump rope for 30 seconds, rest, Left leg Step-Up Knee-Up to Bwd Lunge for 30 seconds, rest, Jump rope for 30 seconds, rest, Right leg Step-Up Knee-Up to Bwd Lunge for 30 seconds, rest, Jump rope, and so on until all 8 minutes have passed!


1a) Step-Up Knee-Up to Bwd Lunge: 

This exercise targets the legs, bum, and thighs.  Make sure that you keep your chest tall when you perform the backward lunge and that your front knee does not go past your toes when doing the lunge. 


1b) Jump Rope: 

This is my favorite cardio exercise.  I showed 2 different jump techniques which is the jog and double feet jumps.  I alternate techniques after 8 jumps each.  If you don’t have a rope or lack the coordination, just mimic the motion with your hands.


Part 2: 


Reset your interval timer to 6 rounds and alternate between the next two exercises.


2a) Single Leg Bench Push-Up to SL Dip: 

This is a great upper body & core exercise.  The push-up works your chest, shoulders and triceps, and the dip works your shoulders and triceps.  The instability that is created by performing the exercise on one leg causes you to focus on balance and core activation.  When you do the dip, make sure that your body remains close to the bench.


2b) Burpee: 

This is a great cardio exercise.  Make sure that you do not allow your back to sink when you extend your feet out into a plank position.  It’s very important that you keep your core tight by sucking in your belly button throughout the exercise.  Otherwise, you can put too much strain on your lower back.  Keep your core tight and keep breathing!


Keep track of the number of repetitions that you complete each round so that you can try to beat it the next time you try the workout.




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