*When done according to the times listed, each workout should take just about 1 hour to complete.
Tips: Perform each circuit 3 total times. For example, 3 x 1 minute walking push ups/1 minute jumping jacks/ 1 minute plank/30 second rest. You would perform 1 minute of walking push ups, immediately followed by 1 minute of jumping jacks, immediately followed by a 1 minute plank, then rest for 30 seconds. After the rest is up, you repeat exactly what you did above, two more times total.
Warm up Circuit: 3 x 1 minute Running in Place/1 minute Clapping Jacks/15 second rest
Cardio Explosion Circuit: 3 x 1 minute Tuck Jumps/1 minute Toe Touchers/1 minute Squat Twists/30 second rest
Power Cardio Circuit: 3 x 1 Walking Push ups/1 minute Up/Down Planks/2 minutes Lunge Kicks/30 second rest
Speed Cardio Circuit: 3 x 30 second Burpees/2 minutes Speed Squats/1 minute Mountain Climbers/ 45 second rest
Cardio Explosion Circuit: 3 x 1 minute Tuck Jumps/1 minute Toe Touchers/1 minute Squat Twists/30 second rest
Speed Cardio Circuit: 3 x 2 minute Side Shuffles/1 minute Running Zombies/30 seconds High Knees
Tuesday/Thursday
Warm up Circuit: 3 x 1 minute Jumping Jacks/1 minute Standing Twist Crunch/15 second rest
Power Cardio Circuit: 3 x 1 minute Spider Planks/1 minute Horizontal Jacks/1 minute (30 seconds per leg) Single-legged Squat Jumps/30 second rest
Speed Cardio Circuit: 3 x 1 minute Squat Jacks/1 minute Butt Kickers/1 minute Broadway Shuffle/30 second rest
Cardio Explosion Circuit: 3 x 2 minutes Line Jumps/1 minute Jumping Lunges/1 minute Kick Outs/45 second rest
Ab Work: 3 x 100 flutter kicks/40 reverse crunches/1 minute plank/rest 45 seconds
And that will about do it. Stick with this cardio workout, possibly add in a day of HIIT running/biking on the weekend, and you’ll develop that lean, mean, athletic build in no time. Remember to eat right, get ample protein, and keep pushing through even on days you swear you aren’t making any progress. Success comes to those with determination..don’t give up, and don’t let ANYONE tell you that you can’t get fit just because you don’t belong to a gym. Any questions, feel free to ask.
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