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.
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
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
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
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
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
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
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 entire 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!
Squat jumps, burpees, and jump lunges…my go to strength/cardio moves!!! How could you “not” love ’em 😉
They are my go-to moves too. SO effective!
Such a great workout! The quick feet ones are amazing!! 🙂
THEY SO ARE! It’s almost in immediate burn! Thanks Cara.
LOVE! Saving this for after my have my daughter! Love that you have detailed descriptions and amazing pictures! Makes it so easy to follow!!!
I’m so glad you found me Kira-Marie! I am all about at-home workouts for busy mommies!
This looks like such a great workout. I’ll have to give it a try!
I hope you do Cassandra! It’s a good one 😉
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
You totally get it. I do cardio at least three times a week, but MAN it is hard to get motivated sometimes!
Wow this looks like a doozy! hahaha–cardio is such a love/hate relationship
It sure is, but once it’s DONE you feel so great! Pinky promise!
Love your pinnable image. So cool! This is a great workout as well. Pinning, as usual.
Thanks Heather! They take SO long to make but totally worth it!
So excited to try these out!
Excited you are excited! I hope you love it Brittany!
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!
It always helps to do it outside when you’ve been inside all winter right?! Thanks Amanda!
YES! Thank you! Needed this!
– Rachel | http://www.theconfusedmillennial.com
So glad to help Rachel!
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!
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!
Burpees are the bain of my existence 😉 I completely agree with you about the importance of cardio though – just no burpees please!
Ha. Ok skip the burpees and do jumping jacks instead. Deal? 😉
Love this! Can you be my personal trainer? Haha I have motivation to work out…but I still don’t work out much haha.
I’d love to be your workout buddy! We can be virtual kick-butt partners 😉
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?
They are hard for me too Shann! I mean, if anyone says they are easy then they must be in crazy shape!!
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
Glad I could bring back some nostalgia Casey 😉 Even if it burns and hurts so good!
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. 🙂 I’ll have to try this workout out sometime.
That feeling is pretty awesome and makes up for any dread going in to a cardio routine!
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
Man it feels good to just BUST it out and be DONE! Thanks Shannon 🙂
oh gosh the shuffle is one of my least favorites, but sooo worth it!! Burpees are still evil though
I KNOW! Those evil moves. But they are so darn gooooood!
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
Burpees – so not cool (and such a weird word) but oh so good! I totally get it Allison! Thanks friend!
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.
Agreed Jazmine. Thanks!