Cardio Workout: 12 Minute Core and Cardio Focus

AuthorChris Davis
SourceView
GendersFemale, Male
ExperienceBeginner (1-2 years)
Time20 minutes
Workout TypeFull Body
Days per week1 days
Average Exertion5
Average Cardio Intensity4
EquipmentBodyweight
GoalsFat Loss, Gain Strength, Increase Stamina, Tone Body
Description

Cardio workouts with lots of calisthenics are a great way to tone your body and burn body fat. The 12 Minute Cardio Workout packs a lot of exercises into a small amount of time. This makes sure that you workout fast. Cardio workouts are most effective when you workout briskly, with little to no rest between intervals.

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Workout Overview

Week 1
Day 1:
12 minute Core and Cardio
Day 2:
Rest
Day 3:
Rest
Day 4:
Rest
Day 5:
Rest
Day 6:
Rest
Day 7:
Rest

Week 1


12 minute Core and Cardio

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Aim for doing 24 rounds of 25 second exercises. There is 5 seconds of rest between intervals. But, this is really just enough time to get into the next exercise. If you are a beginner, you can add more than 5 seconds of rest. Try to minimize the amount of rest between sets to keep your heart rate up. Use this cardio workout as a warm up, or your entire workout.

ExerciseSetsRepsRestNotes
1A. Squat Jumps In 'n' Out6 sets25s5s
1B. Bicycle Crunch6 sets25s5s
1C. Crab Toe Touch6 sets25s5s
1D. Isometric-Explosive Bodyweight Jump Squat6 sets25s5s
Date Created: 12/27/19, 5:36 AM

Last Updated: 1/25/20, 5:37 PM