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You are here: Home / Physical Kitchness / Summer Bikini Workout Series: Part 2 – Cardio Blast

Summer Bikini Workout Series: Part 2 – Cardio Blast

27 Apr

What’s a workout series without some serious cardio action? Answer: probably my favorite workout series of all time. Ok so cardio isn’t something I love to do, because let’s be honest – it’s hard. But the feeling I have after I’ve done it is one of my favorites. And once you complete this summer bikini workout series: part 2 – cardio blast, you’ll be feeling sweaty and accomplished too.

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Part TWO! Summer bikini workout series - cardio blast. Burn calories FAST and get in swimsuit shape with this four-part exercise series!

Get ready for lots plyometric, heart rate-blasting moves that will whip your butt (and legs, arms, tummy) into shape for summer.

Wide Quick Feet

Summer Bikini Workout Series Part 2 - Cardio Blast. Wide quick feet

Stand with your feet shoulder-width apart, hands facing out directly in front of you shoulders. Begin to lift one foot up, then the other, very quickly – as if you are shuffling in place. Do this as fast as you can for 30 seconds.

Squat Hops

Summer Bikini Workout Series Part 2 - Cardio Blast. Squat hops

Stand with your feet shoulder-width apart, bring your hands to prayer in front of your chest and bend your knees, executing a squat. Next, jump to your highest point and bring your hands down. Do this as fast and as many times as you can for 30 seconds.

Do these two exercises three times through without stopping, then take a one minute rest before moving on.

High Knees

Summer Bikini Workout Series Part 2 - Cardio Blast. High knees

Start with your right leg bent, knee up towards your chest with your left arm bent in towards your left shoulder. Quickly switch legs, lifting your left leg and right arm. Do this as fast and as many times as you can for 30 seconds.

Jumping Burpees

Summer Bikini Workout Series Part 2 - Cardio Blast. Burpees

Start standing upright, feet together. Next, bend down and place your palms on the ground. Extend your legs behind your body as you execute a plank. Jump your feet back in towards your chest (palms stay planted on the ground), then using your legs for power, jump to your highest position. Do this as fast and as many times as you can for 30 seconds.

Do these two exercises three times through without stopping, then take a one minute rest before moving on.

Side Shuffles

Summer Bikini Workout Series Part 2 - Cardio Blast. Side shuffle

Start with your feet shoulder-width apart, hands out in front of your shoulders (similar to the wide quick feet position executed earlier). Bend your knees, lowering your body to a squat position, then start to shuffle from right to left, taking about 4 counts (or seconds) to get to ones side, then the other. Do this as fast as you can (keeping your body low, knees bent) for 30 seconds.

Plyo Lunges

Summer Bikini Workout Series Part 2 - Cardio Blast. Plyo lunges

Start with your right foot in front, left foot behind your body. Bend your knees to execute a low lunge position with your left arm bent, hand in front of your left shoulder. Jump up to your highest position as you switch legs mid-air. Land with your left leg in front and right arm up. Do this as fast and as many times as you can for 30 seconds.

Do these two exercises three times through without stopping, then take a one minute rest before moving on.

Now, repeat this entireΒ sequence one more time throughout. That’s a killer 24-minute workout you won’t regret!

Stay tuned for next weeks series and be sure to check out Part 1 – Total Body Tone!

Β 

Torch calories in only 24 minutes with the second of the four part summer bikini workout series. A step-by-step cardio blast fitness tutorial!
Chrissa
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40 Comments Filed Under: Physical Kitchness, Workouts Tagged With: cardio[heart_this]

About Chrissa

I'm Chrissa - a lover of cooking, hater of spiders, fitness enthusiast, red lipstick wearer, mom and wife. Here you will find healthy recipes the family will love, step-by-step workout tutorials, meal planning guides and wellness tips.

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Summer Bikini Workout Series: Part 3 – Lower Body »

Comments

  1. Rebecca @ Strength and Sunshine says

    April 27, 2016 at 5:10 am

    Squat jumps, burpees, and jump lunges…my go to strength/cardio moves!!! How could you “not” love ’em πŸ˜‰

    Reply
    • Chrissa says

      April 27, 2016 at 1:01 pm

      They are my go-to moves too. SO effective!

      Reply
  2. Cara says

    April 27, 2016 at 6:14 am

    Such a great workout! The quick feet ones are amazing!! πŸ™‚

    Reply
    • Chrissa says

      April 27, 2016 at 12:58 pm

      THEY SO ARE! It’s almost in immediate burn! Thanks Cara.

      Reply
  3. Kira-Marie says

    April 27, 2016 at 7:25 am

    LOVE! Saving this for after my have my daughter! Love that you have detailed descriptions and amazing pictures! Makes it so easy to follow!!!

    Reply
    • Chrissa says

      April 27, 2016 at 12:57 pm

      I’m so glad you found me Kira-Marie! I am all about at-home workouts for busy mommies!

      Reply
  4. Cassandra says

    April 27, 2016 at 11:35 am

    This looks like such a great workout. I’ll have to give it a try!

    Reply
    • Chrissa says

      April 27, 2016 at 12:53 pm

      I hope you do Cassandra! It’s a good one πŸ˜‰

      Reply
  5. Ashley says

    April 27, 2016 at 11:45 am

    I completely agree with you on the hate/love relationship with the cardio workout. I loathe doing it, but it feels so dang good once it’s over. This looks like an incredible workout and I look forward to getting it done…..lol

    Reply
    • Chrissa says

      April 27, 2016 at 12:55 pm

      You totally get it. I do cardio at least three times a week, but MAN it is hard to get motivated sometimes!

      Reply
  6. Heather @ Polyglot Jot says

    April 27, 2016 at 11:46 am

    Wow this looks like a doozy! hahaha–cardio is such a love/hate relationship

    Reply
    • Chrissa says

      April 27, 2016 at 12:51 pm

      It sure is, but once it’s DONE you feel so great! Pinky promise!

      Reply
  7. Heather with WELLFITandFED says

    April 27, 2016 at 6:53 pm

    Love your pinnable image. So cool! This is a great workout as well. Pinning, as usual.

    Reply
    • Chrissa says

      April 27, 2016 at 7:59 pm

      Thanks Heather! They take SO long to make but totally worth it!

      Reply
  8. Brittany Giles says

    April 27, 2016 at 7:41 pm

    So excited to try these out!

    Reply
    • Chrissa says

      April 27, 2016 at 7:47 pm

      Excited you are excited! I hope you love it Brittany!

      Reply
  9. Amanda says

    April 28, 2016 at 5:30 am

    Oooooh this looks fun! I definitely need to try this outside when the weather warms up! I’m also not a huge fan of cardio, but I know I have to do it sometimes!

    Reply
    • Chrissa says

      May 1, 2016 at 8:07 pm

      It always helps to do it outside when you’ve been inside all winter right?! Thanks Amanda!

      Reply
  10. Rachel Ritlop says

    April 28, 2016 at 5:38 am

    YES! Thank you! Needed this!

    – Rachel | http://www.theconfusedmillennial.com

    Reply
    • Chrissa says

      May 1, 2016 at 8:05 pm

      So glad to help Rachel!

      Reply
  11. Topaz & Sapphire says

    April 28, 2016 at 6:16 am

    Cardio can be killer, but I find if I set mini goals for myself than it makes it easier to accomplish. Right now I am trying to run five times per week for 20 min each time. To hold myself accountable I record the exact time I ran and the distance I was able to run. It takes off the pressure of feeling like I have to be working out for an hour at the gym if I can’t make it there in time. I also love Kayla Itsines’ 12 week BBG plan – it’s only 28 minutes three times per week!

    Reply
    • Chrissa says

      May 1, 2016 at 8:02 pm

      That is SUCH good advice! I am totally going to do the same. I find that when I DREAD doing cardio it’s so hard to get my butt moving. But if I can just tell myself “20 minutes” then I likely would bust through it in no time, and probably even add 10-20 on top of it once my endorphins get going!

      Reply
  12. Dana says

    April 28, 2016 at 7:11 am

    Burpees are the bain of my existence πŸ˜‰ I completely agree with you about the importance of cardio though – just no burpees please!

    Reply
    • Chrissa says

      May 1, 2016 at 6:55 pm

      Ha. Ok skip the burpees and do jumping jacks instead. Deal? πŸ˜‰

      Reply
  13. Summer @ Coffee With Summer says

    April 29, 2016 at 12:05 pm

    Love this! Can you be my personal trainer? Haha I have motivation to work out…but I still don’t work out much haha.

    Reply
    • Chrissa says

      May 1, 2016 at 6:53 pm

      I’d love to be your workout buddy! We can be virtual kick-butt partners πŸ˜‰

      Reply
  14. Shann Eva says

    April 29, 2016 at 5:54 pm

    This workout is totally going to help with the bikini body. The PIYO lunges are the hardest ones for me. I’m not sure why, but they just kill me every time. I am getting better with Burpees, though. So that’s something, right?

    Reply
    • Chrissa says

      May 1, 2016 at 6:51 pm

      They are hard for me too Shann! I mean, if anyone says they are easy then they must be in crazy shape!!

      Reply
  15. Casey says

    May 2, 2016 at 7:40 am

    Quick feet remind me of my high school volleyball and bball days!!! Jump squats and burpees are killer and definitely my go-to’s. Great workout – thanks for sharing!

    Casey | http://www.frenchblissme.com

    Reply
    • Chrissa says

      May 2, 2016 at 8:08 pm

      Glad I could bring back some nostalgia Casey πŸ˜‰ Even if it burns and hurts so good!

      Reply
  16. Crystal // Dreams, etc. says

    May 2, 2016 at 7:43 am

    This looks like a great workout. I actually really like cardio because even when it’s hard I feel so great when I’m done. πŸ™‚ I’ll have to try this workout out sometime.

    Reply
    • Chrissa says

      May 2, 2016 at 8:06 pm

      That feeling is pretty awesome and makes up for any dread going in to a cardio routine!

      Reply
  17. Shannon says

    May 2, 2016 at 10:51 am

    This looks dreadful, but great at the same time! I love the idea of incorporating cardio in a non-traditional way….it goes a lot faster!

    Shannon
    Clothes & Quotes

    Reply
    • Chrissa says

      May 2, 2016 at 1:20 pm

      Man it feels good to just BUST it out and be DONE! Thanks Shannon πŸ™‚

      Reply
  18. Angela Tolsma says

    May 2, 2016 at 11:18 am

    oh gosh the shuffle is one of my least favorites, but sooo worth it!! Burpees are still evil though

    Reply
    • Chrissa says

      May 2, 2016 at 1:18 pm

      I KNOW! Those evil moves. But they are so darn gooooood!

      Reply
  19. Allison Jones says

    May 3, 2016 at 1:01 am

    UGHHH burpies are my LEAST favorite exercises but they’re so necessary. I’ve been working hard to get my body bikini ready and these are some great moves.

    LiveLifeWell,
    Allison

    Reply
    • Chrissa says

      May 3, 2016 at 12:00 pm

      Burpees – so not cool (and such a weird word) but oh so good! I totally get it Allison! Thanks friend!

      Reply
  20. Jazmine says

    May 3, 2016 at 8:07 am

    Cardio isn’t something I’m in love with but you can’t have an exercise regimen without it. I love some of these exercises I think I’ll try.

    Reply
    • Chrissa says

      May 3, 2016 at 11:50 am

      Agreed Jazmine. Thanks!

      Reply

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