You might be in the last week of this challenge, but as we promised, all of these workouts are suitable for everyone—including this beginner cardio workout. There’s something for everyone, no matter your experience level. In order to make today’s routine more of a beginner workout, simply take your speed down when you need to, especially when it comes to the froggers and mountain climbers. Move at a pace that works for you.
As you move more slowly, focus on refining your form and mentally check in during every rep: Is your core engaged? Are you breathing (or holding your breath and then gasping for air)? Are you pressing your shoulders away from your ears to ensure there’s no tension in your neck? Only when you can honestly answer yes to all of those questions is it OK to start picking up the pace during this cardio workout. You also always have the option to use your first circuit as more of a “warm-up circuit” (and no, we don’t mean you get to skip your actual warm-up), and then pick up the pace for the rest of your beginner cardio workout.
Do each move below for your selected period of work and rest time (Option 1, 2, or 3). After your last move, rest for 60 seconds. That’s 1 circuit. Do the entire circuit 3-5 times. After your last circuit, try the AMRAP.
- Option 1: 30 seconds of work, 30 seconds of rest
- Option 2: 40 seconds of work, 20 seconds of rest
- Option 3: 50 seconds of work, 10 seconds of rest
Bonus: AMRAP (As Many Rounds As Possible)
Do 10 reps of each move below in order. Complete as many rounds as you can in 4 minutes, resting as little as possible. For the Mountain Climber and Bicycle Crunch, each sound equals 1 rep.
- Mountain Climber – Alternating Sides
- Bicycle Crunch – Alternating Sides