Today I’m sharing a cardio based workout that will be sure to leave you a sweaty mess.

Today’s workout is a cardio based one, so there’s no weights needed for it. That means that this is a great workout to do at home. All you need is a bit of space and a medicine ball. Alternatively, if you don’t have a medicine ball at home you can just leave that exercise out.

To do this workout you’ll do the first exercise for 30 seconds, rest for 30 seconds, and then move onto the next exercise. Once you’ve reached the skaters at the end of the list, rest for as long as you need before repeating it from the top another 3 more times.

I’ve added descriptions of all the exercises I’ve included in this workout below the graphic just in case you need a refresher on any of them.

If you need any other workout ideas, check out my workout page. I have all the workouts I’ve shared on Get Fit Fiona organized by type of workout so it’s easy to find exactly what you’re looking for.

Mountain climbers

Start in a plank position. Jump one foot up as close to the hips as possible while bending at the knee and hip. Then jump that foot back while bringing the other foot up.  An easier modification is to use a chair to put your hands on.

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.

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.

Medicine 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 (making sure to use your legs instead of your back for the lifting) and repeat.

Butt kicks

Stand with your feet hip width apart and your arms bent comfortably at the elbow. Bend your left knee and bring the heel of your left foot behind you so that it touches your butt. Lower your left foot back down to the ground and repeat with your right foot.


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.


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.

As always, check with your doctor before beginning to workout. Honor your body and modify this workout as needed.

Cardio Workout