Cardio Blast - Home Based

For each exercise, perform as many reps as possible within 45 seconds.

Rest for 15 seconds between each exercise.

Repeat 3 times.

Be sure to perform a warm up and cool down routine to prevent injury.

Stretch before and after every workout.

For the gym. Add weights to as many exercises as possible. (See modifications for weight options)


1. Jumping Jacks


2. Plank + Shoulder Taps

Start in high plank position. Raise left arm up to right shoulder and tap, return to plank position. Do the same thing with Right arm. One rep complete.

(Modification: add a pushup and shoulder row with 10-15 lb dumbbells)

(Modification: Kneel plank)


3. Frog Jumps


4. Tricep Dips


5. Lateral Lunges


6. Wall Squat + Heel Lift


7. Plank Jacks

Start in a low plank position, with your shoulders over your wrists, and body in one straight line. Like the motion of a jumping jack, jump and kick your legs wide and then back to starting position. One rep complete.


8. Narrow Stance Push Ups

Start in a pushup position with hands spread less than shoulder-width distance.

(Modification: Place hands together in a diamond shape below chest for an intense tricep burn.)