Today I’m sharing a cardio interval workout. It can be done at home if you have a medicine ball and something sturdy to do bench hops on. I typically gravitate towards creating strength workouts, so I thought I’d do something a bit different and share a cardio one today instead.

But first, let’s rewind to yesterday morning. I had to get some blood work done which ended up taking way longer than expected. Long story short my requisition form got put in the wrong pile when I checked in and I had to wait an hour and 20 minutes after my appointment time until I was finally taken back to get my blood drawn.

It was a mess and they clearly felt bad that I had waited so long. Take a lesson from my situation and go up to the reception desk and ask how much longer they think it’ll be when you’ve been waiting for awhile after your appointment time. Apparently everyone else with the same appointment time as me had come and gone for quite awhile. At the very least I got some quality reading time in thanks to the Libby app on my phone.

As a result I got to the gym an hour later than I was expecting to for my workout. I was definitely ready to workout some of that extra energy from sitting in the waiting room for so long. I still got there early enough that it wasn’t too busy and I was able to snag an elliptical for a 30 minute steady state cardio workout. I then walked the track for another 5 minutes for my cool down.

And now for the cardio interval workout!

For this workout you’ll do each exercise for 30 seconds followed by a 30 second rest, and then move onto the next exercise. After the bench hops rest as long as you need before starting from the top again. Complete 4 times total for a full workout.

Just a reminder that you’ll want one of the non-bounding medicine balls for this workout. You definitely don’t want it bouncing back up into your face after you’ve slammed it down!

If you’re looking for more workout to do, check out my workouts page where I have all the workouts that I’ve shared on the blog categorized so that it’s easy to find what you’re looking for.

As usual I’ve listed descriptions of all the exercises below the graphic just in case you need a reminder about any of them.


With your knees slightly bent, jump to the right and land on your right leg with your left leg bent behind you with your foot just off the ground. Keep your left foot off the ground. Pushing off with your right foot, jump to the left and land on your left foot, keeping your right leg bent and right foot off the ground behind you.


Stand with your feet hip width apart with your left foot slightly forward. Lift your arms up so that your hands are in front of your face with your left hand slightly forward. Punch one hand at a time in front of you, repeating as quickly as possible while maintaining good form.

High knees

Starting in a standing position, quickly bring your left knee up in front of you as high as you can. Step back down and repeat with your right leg. Repeat.

Side shuffles

Stand with feet hip width apart and knees bent so you’re slightly squatting. Leading with your left foot, shuffle sideways. Then shuffle to the right with your right food leading. Move as quickly as possible.


From a standing position crouch down with your hands in front of your feet on the floor. Jump your feet back behind you so you’re in a plank position. Jump your feet back in towards your hands and then jump up while clapping your hands above your head. 

Med ball slams

With your feet shoulder width apart and a medicine ball in your hands, lift it over your head and slam it into the ground just in front of your feet. Pick it up quickly and repeat.

Jumping jacks

Stand with feet together and arms at your sides. Jump both feet apart from each other while raising your hands above your head with straight arms. Jump your feet back together and lower your arms to the starting position. 

Bench hops

With your hands on top of a bench, stand on one side of it. Hop your feet to the other side while keeping your hands on the bench for support. Repeat by hopping to the other side of the bench and returning to the original position.

Do needles bother you or is it no big deal when you get blood work done?

Always check with your doctor before beginning to workout. Honor your body and modify this workout as needed for you.

Cardio Interval Workout