Workout of the week: 28-min cardio workout

1st December 2023

ALL LEVELS / cardio workout / 28 minutes

Equipment: Gym mat

These holidays are a whirlwind of heartwarming moments and last-minute shopping sprees, making your heart work overtime with all the festive cheer and running around. So, as you gear up for Christmas, remember that your cardio game is your secret weapon for a happy, healthy heart.

To help you with that, we bring you a specially crafted cardio workout. It features 6 exercises, each to perform for 1 minute. Complete 4 rounds, resting for 1 minute between them. All combined, this workout will take you 28 minutes to complete.

Jumping jacks
Jumping squats
Side mountain climbers
Burpees
Jumping lunges
Flutter kicks

Ready to train your heart for Christmas? Let’s go!

WORKOUT SETUP

6 exercises
1-min each exercise
4 rounds
1-min rest between rounds
Equipment: Gym mat
Duration: 28 minutes

WORKOUT EXERCISE LIST

4 rounds

1 – JUMPING JACKS

1 minute

Start in a standing position with your arms by your sides. Engage the core slightly and set the shoulders, ready for movement.
Keeping arms and legs straight (but not locked out) simultaneously jump the legs out to the sides and raise the arms to shoulder height. Stabilise the hips, core and shoulder girdle.
Return to start and continue at a controlled rhythmic pace for the whole minute.

2 – JUMPING SQUATS

1 minute

Stand with feet hip-width apart. Engage the core and set the shoulders slightly.
Quickly bend the knees and hips to a squat position as you bend your arms.
As soon as you hit the lowest spot, rapidly extend the hips and extend the arms to straighten the body and perform a small jump.
Keep the core tight and remain balanced as you land, allowing the knees and hips to bend slightly to absorb the force.
Repeat.

3 – SIDE MOUNTAIN CLIMBERS

1 minute

Start with your hands on the floor at shoulder-width, with arms extended.
The hands must be aligned with your chest line.
Try to maintain your trunk straight while you bring your knee to the outside of your right elbow.
Return to the starting position and repeat with your left leg, repeating this movement for 30 seconds.
Make sure you’re standing on your hands with a tight core.

4 – BURPEES

1 minute

Start in a standing position and engage the core.
Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet.
As you do this, simultaneously jump, bring your legs back and land on the floor in a push-up position.
Perform a push-up and, on the way up, drive the hips up rapidly and jump into a squat position.
Return to upright and repeat.

5 – JUMPING LUNGES

1 minute

Stand with feet hip-width apart, core engaged, and shoulders set
Jump straight up and split the legs into a lunge, allowing the back knee to drop close to the floor. Keep the core engaged and the torso upright. Use the arms in opposition to the legs to counterbalance the movement (if necessary).
As soon as you hit the lowest point, explosively jump upwards and split the legs on the other side. Maintain your balance and position throughout the movement.

6 – FLUTTER KICKS

1 minute

Start by positioning yourself on the exercise mat at a 45-degree angle with your back.
Use your elbows to support you.
Extend your legs fully out, as straight as possible.
Lift your heels off the floor explosively, making up and down movements for the indicated time.