Focus & Benefits: Welcome to this no-fluff, fast-paced cardio workout with a plank finisher! This bodyweight workout is perfect for those who want something quick, heart-rate boosting, and effective without any equipment. The descending ladder format makes for a fun challenge as you’re encouraged to raise your intensity with each passing round. Press play and let’s move!

Equipment Needed: None; optional mat.

Tips and Helpful Information: Our format today is one that helps make cardio more fun and the time pass more quickly — descending ladders! The cardio portion of this workout contains just 4 exercises, completed for 3 rounds. The format works like this:

Round 1: 40 seconds work / 10 seconds rest
Round 2: 30 seconds work / 10 seconds rest
Round 3: 20 seconds work / 10 seconds rest

I will encourage you to raise your intensity with each passing round. You can quicken your pace, try a higher impact variation, or increase your range of motion to make this happen.

At the end of the workout, we have a 3-minute plank finisher consisting of front and side planks. Within the video, I will give optional progression options for those of you who want to make it harder.

Be sure to add your own cooldown exercises or grab a cooldown video from our workout library.

Difficulty and Modifications Explained: This is a level 3 out of 5 difficulty due to the scalable nature of the exercises, which can easily be performed low or high-impact. Performed as-is, this routine is a level 3, catering to most any fitness level. Those who wish to take the progressions offered in the video will experience this as more of a level 4.

This workout really is equipped to meet you where you’re at, whether you’re looking for more of a steady, low-impact workout, or something more fiery and intense. You get to make this exactly what you need to. Have fun!

WORKOUT OUTLINE
Warmup (3:00) — 30 seconds each
Arm Hug
March and Extend, alternate
Hip Circle to Side Lunge, alternate
Inchworm
Plank to Squat
Thread the Needle - switch halfway

Cardio Circuit (9:00) — 40 sec each, 30 sec each, 20 sec each; 10 sec of rest between each exercise | 30 sec rest between each round
Lateral Shuffle + Double Jab
Double Front Kick + Double Squat
Reverse Lunge + Cross Ankle Tap
Downward Dog + Squat Thruster

Plank Finisher (3:00) - 50 sec on / 10 sec off; 1 round
High Front Plank (optional leg raise)
Side Elbow Plank - R
Side Elbow Plank - L