Today I’m sharing a cardio based workout.

Today’s workout is all about getting the heart pumping! Your heart rate will be up and you’ll be sweating in no time. Just in case you’re not interested in a cardio workout today, you can find all the workouts that I’ve shared on the blog here. They’re all organized by category so it’s easy to find exactly what you’re looking for.

It’s a cardio based HIIT workout, so that means that you’ll be working hard for short bursts followed by rest. Start with the first exercises on the list and do it for 30 seconds before resting for 30 seconds. Then move onto the second exercise and repeat. Once you’ve completed the skaters, rest for as long as you need and then start again from the top. Complete the circuit a total of three times through for a full workout. I’ve listed descriptions of all the exercises beneath the graphic just in case you need a refresher with any of them.

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.

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. 

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.

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.

Side shuffles

To perform a side plank, lay on your side with your elbow beneath your shoulder and your forearm on the ground. With your top foot stacked on top of your bottom foot, lift your hips off the floor so that your shoulders, hips, knees, and feet are in a straight line. Hold and then repeat on the other side.


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. 

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.

Inch worms

Begin in a standing position. Bend at the hips and reach down to the floor with your hands. Slowly walk your hands out until you’re in a plank position. Next take slow, short steps with your feet towards your hands, hinging at the hips until you’re standing in the starting position.

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


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, talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.

Cardio Workout