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Cardio Blast

Get ready to elevate your heart rate, break a sweat, and have a blast with our Cardio Blast Workout!

 

  •   What you need:
    You’ll need water, a towel and a timer, box or step for the main workout.
  •   Note:
    Make sure to write out the movements and check the video demonstrations before you start. 
5
Mins
Warm Up
Arm Circles
Arm Circles
  45 secs
Alternate each side with max reps, using smooth and controlled movements.
Marching in Place
Marching in Place
  45 secs
Alternate each leg with max reps, lifting knees high and swinging arms.
Side Lunges
Side Lunges
  45 secs
Alternate each side with max reps, focusing on range of motion.
Jumping Jacks
Jumping Jacks
  45 secs
Max reps with light intensity to warm up.
 
High knees
High Knees
  45 secs
Alternate each side with max reps, driving knees up, and staying light on your feet.
20
Mins
Workout

Perform as many reps as possible of each exercise within 45 seconds, followed by a 15-second rest. Complete the circuit twice.

Mountain Climbers
Mountain Climbers
  Max reps in 45 secs
Alternate legs
15-second rest before next exercise
Jump Squats
Jump Squats
  Max reps in 45 secs
15-second rest before next exercise

 

High knees
High Knees
  Max reps in 45 secs
Alternate legs
15-second rest before next exercise
Walk Outs
Push-Up
  Max reps in 45 secs
15-second rest before next exercise

 

Fast Feet Drill
Burpees
  Max reps in 45 secs
15-second rest before next exercise

 

Jumping Jacks
Skater Lunges
  Max reps in 45 secs
15-second rest before next exercise
 
Walk Outs
Flutter Kicks
  Max reps in 45 secs
15-second rest before next exercise
 
Speed Punches
Speed Punches
  Max reps in 45 secs
15-second rest before next exercise
 
5
Mins
Cool Down

Remember to breathe deeply and consistently during each stretch. Feel free to hold each stretch longer if it feels comfortable, and don’t push your body into any uncomfortable or painful positions. This cooldown routine is designed to help improve flexibility and reduce muscle tension.

Jump Squats
Neck Stretch
 1 min
30 seconds each side.
Tilt your head gently, avoiding any strain.
Shoulder Stretch
Shoulder Stretch
 1 min
30 seconds each side.
Pull your arm across your chest, keeping your shoulder relaxed.
Standing Forward Fold
Standing Forward Fold
 1 min
Let your arms hang and relax your spine.
Hip Flexor Stretch
Hip Flexor Stretch
 1 min
30 seconds each leg, gently pressing hips forward to stretch the hip flexor.
Seated Side Stretch
Seated Side Stretch
 1 min
30 seconds each leg, gently pressing hips forward to stretch the hip area.
Deep Breathing
Deep Breathing
 1 min
Breathe in for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.

And we are done!