After last weeks foam rolling workout I went for something short and sweet, with a quick cardio workout for time. I like the short workouts because I get nice and sweaty in a short time and I can do multiple workouts a day. Plus these are great for busy days where time is short. The idea for this workout is to go for your best time, while obviously trying to keep good technique throughout.
Equipment
Plus a watch or timer on your phone. Because I know I’ll get asked the shorts and hat are Champion C9 at Target, the top is Tek gear from Kohls (last year) and the shoes are Brooks pure flow.Remember if you want to get the videos straight away, and find more quick cardio workout subscribe to my youtube channel! The full video is below
Workout Breakdown:
We start with 100 JUMP ROPES. Nice and soft on the feet, I’m trying to jump higher so that I can work on my double unders. I’m working on some jump rope workouts too, once I get used to this new jump rope. I love jump rope for a quick cardio workout. No need to get on a treadmill just grab your jump rope and you’re good!
After the jump rope is 25 KETTLEBELL SWINGS. I am using a 20lb kettlebell for this many reps, if it were fewer reps I might use my 30lb KB. Push through the glutes to drive the kettlebell up. I’m focusing on doing CrossFit style swings ending with the kettlebell all the way overhead at the end. Easier no-equipment option: Bodyweight squat.
Head down to the floor with your medicine ball for 10 WEIGHTED SIT-UPS. Lie back, with arms extended and touch the floor with ball, sit up and touch the toes with the ball. A mat is definitely recommended, unless you’re on carpet. Easier options: No weight, or crunches.
The cardio kicker is 25 BURPEES. Argh! Why did I write down 25? Start with a jump up, bend the knees and bring the hands down to the floor, jump the legs back. Here’s where we do things differently, come all the way down ,chest to the floor, then push up, jump the legs in and jump up. I like clapping the hands overhead… just me 😉 Easier options: Step the feet back rather than jump, take out all the jumps up, and/or omit the chest to floor.
Once the burpees are done come back to 10 WEIGHTED SIT-UPS. Yep this is where we work back up through the exercises right back to the jump rope. Again emphasis on the QUICK in the quick cardio workout!
25 KETTLEBELL SWINGS are next. About this time you’ll be cursing whatever weight you chose.
Finishing as we started with 100 JUMP ROPES. Honestly by this time my legs won’t do double unders. If you’re the same just make a note of it. This workout is a great fitness test to do every 2-3 months to see how you are progressing on your fitness journey.
My total time was 7:01 so I plan on doing this workout in two months time to see how I am progressing.
Note your time in the comments, along with weights or modifications.
Disclosure: It’s always my policy to make you aware that links used in this post are affiliate links. This means I earn a small commision on any sales through those links. Usually my Amazon affiliate money goes straight back to Amazon as I generally buy more fitness equipment. I put new equipment on my wishlist all the time!