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

45 secs

Alternate each side with max reps, using smooth and controlled movements.

Marching in Place

45 secs

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

Side Lunges

45 secs

Alternate each side with max reps, focusing on range of motion.

Jumping Jacks

45 secs

Max reps with light intensity to warm up.

Run on Spot

45 secs

Alternate each side with max reps, driving knees up, and staying light on your feet.

20 Mins

Workout

Perform the listed reps at the start of each minute. Use the remaining time to rest. Repeat for 4 rounds (total 20 minutes).

Jump Squats

15 reps

Fast squats can be performed if jumping squats are too difficult.

Mountain Climbers

30 – 40 reps (15 – 20 each side)

Core engaged, fast pace.

Skaters

20 reps (10 each side)

Quick lateral movements.

Standing Kickbacks

45 secs x 3 sets

Alternate each leg, perform max reps, and take a 15-second rest before moving to the next exercise.

Burpees

8-10 reps

Perform half burpee to scale here.

Speed Punches

50 reps

Fast, controlled punches.

Jump Lunges

45 secs x 3 sets

Alternate each leg with max reps, landing softly and engaging your core, followed by a 15-second rest before the next exercise.

Perform fast lunges if jumping feels too challenging.

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.