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

Marching in Place

60 secs

Alternate each leg with max reps, lifting knees high and swinging arms.

Jumping Jacks

60 secs

Max reps with light intensity to warm up.

Arm Crosses + Steps

60 secs

Alternate each side with max reps, stretch arms and chest.

Bodyweight Squats

60 secs

Alternate each side with max reps, push hips back.

Standing Side Bends

60 secs

Alternate each side with max reps, loosen torso gently.

20 Mins

Workout

Cardiovascular Workout (LADDER FORMAT)

Structure:

Start with 20 seconds per move – do as many reps as you can in that time
Add +10 seconds each round (up to 60 seconds max per move)
Then reduce back down in reverse (e.g. 20–30–40–50–60–50–40–30–20)
Rest 30 seconds between rounds

Jump Squats

9 total rounds

Fast squats can be performed if jumping squats are too difficult

Skaters Side-to-Side

9 total rounds

Push off explosively

Burpees

9 total rounds

Modify with step-back.

High Knees

9 total rounds

Drive knees and arms.

Lateral Shuffle + Touch

9 total rounds

Touch the floor each end.

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.