Challenge Your Entire Body With This 15-Minute Sweaty Cardio Routine

If you’re strapped for time but still looking to get in a short cardio workout, we have just the solution. Our newest Sweat with SELF video is a 15-minute bodyweight routine that will get you breathless fast while also challenging all of your major muscle groups. Pro tip: Bookmark it now for those days when you need a super efficient, super effective dose of at-home cardio.

Led by trainers Astrid Swan and Ridge Davis, this workout is the fourth installment in a six-part cardio series. It’s definitely more intense than the previous three videos, thanks to several explosive total-body moves (think: jump lunges, plank burpees, and cheetah crawls) and minimal rest in between exercises. But cardio isn’t the only benefit of this workout: It also delivers a dose of strength work to key areas, including your core, legs, butt, and shoulders. Another plus of this routine? You don’t need any equipment to get it done, making it an easy addition to your jam-packed day.

So if you’re ready for a short cardio workout, grab a mat and follow along with the video below. Or, if you prefer to move at your own pace, keep scrolling for detailed workout directions and GIFs of each exercise.

Workout Directions

This workout has 4 circuits you’ll do in order. In circuit 1, do each move for the designated number of reps. Repeat the circuit 3 more times for a total of 4 rounds, resting about 10 seconds between rounds.

Rest 45 seconds, then do circuit 2. Do each move for the designated number of reps. Repeat the circuit 2 more times for a total of 3 rounds, resting about 10 seconds between rounds.

Next complete circuit 3. Do 5 reps of each move. Repeat the circuit 1 more time for a total of 2 rounds, resting 30 seconds between rounds.

Rest 45 seconds, then finish with circuit 4. Do 20 reps of the exercise.

Workout

Circuit 1

  • Hip Opener x 10 reps
  • Inchworm to Hop x 5 reps
  • High Mountain Climber x 10 reps

Repeat the circuit 3 more times for a total of 4 rounds, resting about 10 seconds between rounds.

Circuit 2

  • Jump Lunge x 10 reps
  • Lateral Lunge to Hop x 7 reps (repeat on each side)
  • Plank Burpee x 5 reps

Repeat the circuit 2 more times for a total of 3 rounds, resting about 10 seconds between rounds.

Circuit 3

  • Cheetah Crawl x 5 reps

Repeat the circuit 1 more time for a total of 2 rounds, resting 30 seconds between rounds.

Circuit 4

  • Jump Squat x 20 reps

The Exercises

Read More

Leave a Reply

Your email address will not be published. Required fields are marked *