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

Jumping Jacks

60 secs

Max reps with light intensity to warm up.

Bodyweight Squats

60 secs

Alternate each side with max reps, push hips back.

Arm Swings + Steps

60 secs

Stretch arms and chest

Hip Circles

60 secs

Smooth, full range circles

High Knees

60 secs

Drive knees high, stay light on feet

20 Mins

Workout

Full Body HIIT (Tabata Style)

Structure:

Perform each movement for 20 seconds at maximum intensity followed by 10 seconds of rest.
Cycle through all 5 exercises and complete 4 full rounds (20 minutes total).

Jump Squats

20 sec on / 10 sec rest

Explode up, land soft

Push-Ups

20 sec on / 10 sec rest

Modify on knees if needed

Mountain Climbers

20 sec on / 10 sec rest

Drive knees fast, strong core

Alternating Reverse Lunges

20 sec on / 10 sec rest

Step back, knee over ankle

Plank Hold

20 sec on / 10 sec rest

Keep back flat, core tight

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.