Focus & Benefits: The two main circuits of this bodyweight-only cardio routine resemble a “no-repeats” style workout with exercises that build off each other from one segment to the next. And perhaps best of all, we’re condensing a total body cardiovascular challenge into an under 20-minute workout! Thus, this routine is a great option for time-strapped workout sessions and a manageable “low-lift” opportunity to practice pushing your limits. Plus, the pre-circuit “buy-in” and “cash-out” finisher are fun ways to ramp up your self-competition and practice maintaining your performance while moving through fatigue.

Equipment: All you need for this routine is an optional mat for the prone/plank position exercises.

Tips & Helpful Information: As you’re only completing each move in the main circuits once, make sure to give the workout write-up a read-through before pressing play to familiarize yourself with the exercises/consider where you might want to be most mindful of the provided modifications. You’ll have 40 seconds to complete each of these exercises so, when in doubt, start with a slow cadence and then speed things up halfway through the working interval once you’ve become accustomed to the movement patterns.

Difficulty & Modifications Explained: This routine is rated as a level 4 due to the moderate degree of coordination, stamina, and athleticism required to complete the one-round circuits. However, you can decrease the overall difficulty of the routine by eliminating any movement pattern from each multicomponent move, decreasing your speed of movement execution, decreasing your range of motion, and/or opting to remove the hops/jumping motions from any of the exercises.

Closing Notes: Although challenging, the formatting and exercise selections within this workout are intended to leave you feeling energized! Have fun pushing your aerobic threshold but remember that this isn’t a HIIT workout – you won’t be giving a maximum, completely breathless effort.

Have fun!

Workout
Warm-Up: 30 sec per exercise, no rest between exercises (3:00)
-Arm Circles (forward/back) + Alt. Hip Openers
-Bent-Knee Inchworm + Scorpion Taps  
-Reverse Lunge Tap with Overhead Swing + Alt. Knee Drive/Forward Leg Swing – R
-Reverse Lunge Tap with Overhead Swing + Alt. Knee Drive/Forward Leg Swing – L
-Stepping Lateral Shuffle  
-Arm Circle Jumping Jacks

***30 sec off***

1:00 Buy-In: Inchworm + Push-Up + Jumping Jack (count reps)

***30 sec off***

Cardio Circuit #1: 40 sec on / 20 sec off / 1 round (~3:00)
-3 Stationary Lateral Lunges + Alt. Lateral Shuffles (1st reach to “outer” leg)
-4 High Knee A-Skips + Stepping Squat-to-Plank
-SL Pausing Switch Jumps – R/L (alternate every 3 reps)

***Water Break #1***

Cardio Circuit #2: 40 sec on / 20 sec off / 1 round (~3:00)
-Lateral Shuffles + Frogger Hop
-4 Alt. Knee Drives + 1 Squat Thrust
-Pausing Switch Jumps

***Water Break #2***

1:00 Cash-Out: Inchworm + Push-Up + Jumping Jack (count reps + beat Buy-In reps)

Cool-Down: approx. 30 sec per stretch (approx. 3:00)
-Child’s Pose
-Down-Dog + Alt. SL Calf Stretches (or feet pedals)
-Kneeling Runner’s Lunge - R
-Kneeling Runner’s Lunge – L
-Kneeling Shin/Anterior Tibialis Stretch
-Reclining Chest Opener Stretch