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4 Interval Cardio Workouts 1. The 30/15 Cardio Blast (0:09) 2. The 20/20/20 Killer (1:07) 3. The 20s Burner (2:49) 40/20 Cardio Workout (3:43) The 30/15 Cardio Blast Set a timer for 30 seconds on, 15 seconds of rest between moves. Do not rest extra between rounds unless needed. Then rest up to 1 minute. Complete 4-6 rounds through the circuit. CIRCUIT: 30 seconds Scorpion Squat Burpees 15 seconds Rest 30 seconds Toe Touch Push Up Hops 15 seconds Rest 30 seconds Rotational Squat to Lunge 15 seconds Rest 30 seconds Crab Crawl to Toe Touch 15 seconds Rest 30 seconds Run, Punch, Banana 15 seconds Rest The 20/20/20 Killer Set a timer for 20 second intervals and go from one move to the next without resting. After completing both moves, rest 20 seconds and repeat. Complete 5 rounds then rest 1-2 minutes and move on to the next series. SERIES #1: 20 seconds Scorpion Squat Burpees 20 seconds Downward Dog Knee Tuck Push Ups 20 seconds Rest SERIES #2: 20 seconds Rotational Squat to Lunge 20 seconds Hops To Sit Thru 20 seconds Rest SERIES #3: 20 seconds Alternating Lateral Taps 20 seconds Climber Jacks 20 seconds Rest SERIES #4: 20 seconds Lateral Step Squat Jump 20 seconds Crab Crawl to Toe Touch 20 seconds Rest The 20s Burner Set a timer for 20 second intervals and move from one exercise to the next without resting. Complete 3 rounds straight through! CIRCUIT: 20 seconds Lateral Step Squat Jump 20 seconds Criss Cross Push Up 20 seconds per side Scissor Hop 20 seconds Side Plank Oblique Crunch The 40/20 Cardio Workout Complete 2-4 rounds on each circuit, working for 40 seconds on a move then resting 20 seconds as you transition to the next exercise. After completing all rounds on a circuit, rest 1-2 minutes and move on to the next circuit. CIRCUIT #1: 40 seconds Squat Lunge Kick 20 seconds Rest 40 seconds Toe Touch Push Up Hops 20 seconds Rest 40 seconds Forearm Plank Kick Unders 20 seconds Rest 40 seconds Leg Lower Figure 8s 20 seconds Rest CIRCUIT #2: 40 seconds Knee Knee Hop 20 seconds Rest 40 seconds Upper Lower Plank Jacks 20 seconds Rest 40 seconds Alternating Lateral Tap 20 seconds Rest 40 seconds Run, Punch, Banana 20 seconds Rest ***Need NASM or AFAA continuing education credits? Use code: YOUTUBE and save $100 on the Redefining Strength Recertification Course*** Subscribe To our Channel before you go: Join our Free Facebook Group: Looking for more workouts? Download Our app Redefining Strength On Demand - Hundreds of workouts and follow alongs at your fingertips! Apple Users: Android Users: View our workout programs Looking for Nutrition? Take our quiz to find out which macro ratio will work best for you! Follow Redefining Strength… Online: On Facebook: On Instagram: For RS SWAG:
