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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
Marching in Place
Marching in Place
  60 secs
Alternate each leg with max reps, lifting knees high and swinging arms.
Jumping Jacks
Jumping Jacks
  60 secs
Max reps with light intensity to warm up.
 
Arms Crosses + Steps
Arm Crosses + Steps
  60 secs
Alternate each side with max reps, stretch arms and chest.
Bodyweight Squats
Bodyweight Squats
  60 secs
Alternate each side with max reps, push hips back.
Standing Side Bends
Standing Side Bends
  60 secs
Alternate each side with max reps, loosen torso gently.
20
Mins
Workout

EMOM (Every Minute on the Minute) 

Set a timer. Perform each exercise for 1 minute, followed by a 20-second rest. Complete the circuit twice with two minutes rest between sets.

    Jump Squats
    Mountain Climbers
      Max reps in 1 min
    20 sec rest | 2 rounds
    Knee as close to elbow as possible

     

    Jumping Jacks
    Squat Jumps
      Max reps in 1 min
    20 sec rest | 2 rounds
    Do fast squats to simplify
     
    Fast Feet Drill
    Burpees
      Max reps in 1 min
    20 sec rest | 2 rounds
    Modify with step-back.

     

    High Knees
    Walk Outs
      Max reps in 1 min
    20 sec rest | 2 rounds
    Keep core tight and engaged

     

    Lateral Shuffle + Touch
    Lateral Shuffle + Touch
      Max reps in 1 min
    20 sec rest | 2 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.

    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!