- Duration: 30 Minutes
- Calorie Burn: 206-354
- Difficulty: 3/5
- Equipment: Mat, No Equipment
- Training Type: Cardiovascular, Toning
- Video Player: View on YouTube
Prepare yourself for a sweatfest of cardio and total body toning moves! This bodyweight workout can easily be done at home in your own living room - you don't need any equipment at all. If you're looking to lower your body fat percentage, improve your cardiovascular endurance, and tone up all over, this is a great place to start.
The first interval starts off relatively light so that it can be used as a warm up - if you've been sedentary for a long period of time (for example, sitting still at a work desk for hours), you may want to add in a few minutes of additional warm up. Once we've warmed the muscles and lungs, we move directly into a series of bodyweight exercises that are very effective calorie burners, without being so tough that they're classified as HIIT (meaning you can do this video more often for a fat burning boost). All of the exercises are dynamic in nature and engage multiple muscle groups, all the way through. Glutes, thighs (quads, hamstrings, inner and outer thighs), calves, abdominals, obliques, back (upper and lower), chest, and shoulders are just some of the major muscles used. Even though there aren't many typical abdominal exercises in this routine, the all-encompassing nature of these moves mean that the core is constantly working, which is actually a lot more effective for a lean belly than any sort of crunch variation.
45 Seconds Active, 15 Seconds Rest; Do each exercise in an ABAB pattern, repeating each group twice before moving onto the next (Roughly 4 minutes for each group)
Squat Jack Walkdowns
Knee + Kick + Squat
Crab Up & Outs
Row Tuck Reach
Squat + Knee
Split Lunge Pulses
Spiderman Push Ups
Side Lunge Hops
Supine Press Ups
Cool Down & Stretch
How often can I do this routine?
This is meant to be a go-to fat burning cardio workout, one that you can rely on for good sweat and satisfied muscles. As mentioned above, we've kept it light enough that for many people it's a challenge that they can complete 4-5 times a week (though we do have over 500 free workout videos and counting, so repetition is not necessarily ideal or necessary!). On the other hand, if this routine makes your muscles very sore the next day, you'll want to give those muscles a rest by waiting to work them again until they are no longer sore. You can use this routine for your cardio training and total body toning, and it also makes a good addition onto a strength training day for the upper or lower body.