Awesome Timed Cardio Workout

Posted on Monday, April 2nd, 2012 at 6:55 am


Hi Guys,


We all have days where we have less energy.  On days like that, I like to get my blood flow circulating with a great cardio workout. 


Today’s workout does just that.  There are 3 different exercises that will get your heart rate up and give you an instant energy boost. 


While going for a run or jumping on a treadmill may seem like a simpler cardio alternative, you can make your workouts much more effective in a shorter amount of time by doing intervals and using bodyweight exercises. 


Aside from being more fun, the other benefit of doing shorter and more intense workouts is the fact that you’re putting less strain on the joints – a big plus! 


Today’s cardio workout is a timed workout, meaning you have to complete the workout as fast as you can.


Don’t forget to warm-up and always stretch afterwards.


Beginner variations are included as always and you’ll find the full workout details are below:




Workout Details:


Keep track of your time on a clock, Gymboss Interval Timer or phone timer if you have one.


Perform the following 4 exercises one after the other until you complete 8 sets.


Depending on your fitness level, the total workout should take you anywhere between 10 to 20 minutes to complete.


Perform the set number of repetitions for each exercise before moving on to the next one. Doing all four exercises counts as 1 set.


Make sure that you record the time it took you to complete the workout so that you can try to beat your time the next time you try this workout.


Beginners can choose to perform fewer repetitions. Just listen to your body and adjust the intensity as needed.


Here are the exercise details:


1. Mountain Climbers x 25 reps: 

Make sure you keep your bum low when you switch feet in mid-air.  You’ll also be working your shoulders and core.  Every leg switch (or knee to the chest) counts as 1 repetition.


2. Single Leg Jumps (Left Leg) x 15 reps: 

Not only does this work your heart, but you’ll also feel it in the glutes (bum) of the supporting leg.  It’s also works your balance! 


Remember that the focus is on cardio so if your legs start to burn, adjust the intensity by touching your shin instead of the floor. Every jump counts as 1 repetition.


3. Single Leg Jumps (Right Leg) x 15 reps: 

Same as above.


4. Jump Rope x 50 reps: 

Feel free to use any jump technique that is comfortable for you. In addition to being a great cardio exercise, you’ll also work your calves. 


If you don’t have the coordination to jump rope, then just mimic the motion with your hands.  Every jump counts as 1 repetition.


All 4 exercises count as 1 set. Keep repeating until you complete 8 sets and record your time.



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