You know those days when you do not feel like sitting on a cardio machine for a while, but you also do not feel like doing a full out plyometric workout?
Well, this Cardio Killer Workout is your answer. With a mix of pushing the pace on the cardio machine of your choice and some of the harder plyometric workouts my clients love to hate (or hate to love?), you will get a sweaty workout done in no time.
Before starting the workout, be sure to warm up with some light cardio (5-10 minutes), and dynamic stretching. Do the same as a cool down when you finish your workout. Get a copy of the warm up and cool down routine I recommend here.
You can also check out my must have workout resources here. These are the things I use weekly, if not daily, to make my workouts as easy and comfortable as possible.
Cardio Killer Workout
Complete a 3 minute push pace using the cardio of your choice. Then, complete 8 reps of each move. Repeat this pattern for a 2 minute, 1 minute, and 30 second push pace.
- 8 Burpees
- 8 Prisoner Get Ups
- 8 Plank Kicks (total)
If any of the moves are too much for you right now, take a look at the modifications below. Always modify your workouts and specific moves as needed. Additionally, if you want to challenge yourself further by advancing the moves, there are descriptors below on how to do that as well.
Burpees
- Modified: Step back, do not jump. Do not do a push up.
- Advanced: Lift a plate weight or dumbbell over your head when you jump up.
Prisoner Get Ups
- Modified: Sit up and down from a chair without using any supports.
- Advanced: Hold a dumbbell in one hand over your head throughout the move.
Plank Kicks
- Modified: Hold a regular front plank.
- Advanced: Hold a light weight in your toe touch hand.
Let me know if you try it out and how you liked it!
More cardio workouts to try:
Get your 5 Week Health & Fitness Plan complete with daily workouts, a weekly nutrition focus and daily mindset questions here.
What is your favorite way to mix up a mundane-feeling cardio machine workout?
I’m Brooke Selb, a Personal Trainer and Health Coach specializing in helping busy moms and moms to be to easily juggle mom life with family friendly recipes, and easy exercise routines to help you achieve your fitness goals that fit in with your already busy life with sound nutritional advice.
