4 Fat Burning Cardio Workouts
The 30 Minute 30s
Set a timer for 30 seconds of work and move right from one exercise to the next. Do not rest between exercises or rounds. Complete 4 rounds through a circuit before resting 2 minutes and moving on to the next circuit. Beginners can start with fewer rounds or even rest up to 1 minute between rounds.
CIRCUIT #1:
30 seconds Knee Tuck Bulldog
30 seconds 5 Way Squat Lunge
30 seconds Oblique Twist High Knees
30 seconds Inchworm Mountain Climbers
30 seconds Two-Way Plank Jacks
CIRCUIT #2:
30 seconds Squat Burpee
30 seconds Diagonal Skater Hops
30 seconds Down-Down Up Hop
30 seconds Plank Hop Overs
30 seconds Forward Hop with Back Pedal
CIRCUIT #3:
30 seconds Skier Hop Burpee
30 seconds 180 Snowboard Hops
30 seconds Half Burpees with Push Up
30 seconds Crawl with Sit Thru
30 seconds Squat Jacks
The 7s
Complete 7 rounds of 7 reps of all 7 moves. Rest only as needed and try to complete it as fast as possible. Record your time to beat next time!
CIRCUIT:
7 reps Skier Hop Burpee
7 reps Knee Tuck Bulldog
7 reps Half Burpee with Push Up
7 reps Double Pulse Squat Jumps
7 reps Inchworm Mountain Climbers
7 reps Squat Burpee
7 reps Plank Hop Overs
The 15-Minute Slider Cardio Blast
Set a timer for 15 minutes and complete as many rounds of the slider circuit below as possible in that time, resting only as needed.
CIRCUIT:
10 reps Slider Burpees
10 reps per side Slider Lunge Run
10 reps per side Slider Mountain Climbers
10 reps Slider Plank Jacks
The 20/20/20 Full Body Burner
Complete 5 rounds of each circuit, working for 20 seconds on each move before resting for 20 seconds between rounds. Once all 5 rounds are complete, rest 1-2 minutes and move on to the next circuit. Beginners may start with 3 or 4 rounds.
CIRCUIT #1:
20 seconds Alternating Single Leg Burpee
20 seconds Diagonal Skater Hops
20 seconds Rest
CIRCUIT #2:
20 seconds Down-Down Up Hop
20 seconds Half Burpees with Push Up
20 seconds Rest
CIRCUIT #3:
20 seconds 5 Way Squat Lunge
20 seconds Plank Hop Overs
20 seconds Rest
CIRCUIT #4:
20 seconds Slider Burpees
20 seconds Slider Mountain Climbers
20 seconds Rest
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