15 Minute Cardio Workout
Print Workout Here
BADASS HOLIDAY CHALLENGE – let’s see how serious we can make a 15 minute workout ladies! I dare you to beat me. I completed the sequence for a total of 4.5 times.
What you need: Just you babe.
Warm-up: Included in the workout.
Workout: Today we’re moving fast to ensure we get that heart rate up in a quick 15 minute workout.
- 20 side to side skater jumps:Try to jump side to side the length of a mat.
- 20 wide leg pulses:Take your feet nice and wide, your toes pointing out, and sit down nice and low so you can work those inner thighs ladies!!
- 20 jump squats: You know the drill here ladies, jump high, land low, and be gentle on those knees.
Modification:Skip the jumps and get super low in those squats instead. - 10 single-leg squat pulses, left: There is a lot of balance here, so you may want to hang on to something. You’re going to balance on your left foot, kick your right leg back, and then do 10 little single leg squat pulses by bending your knees and pushing your bum back. You may want to watch the video for this one.
- 10 single-leg squat pulses, right: Same as above on the opposite side.
- 10 push-ups: On or off your knees, keep the hands wide, the fingers spread, the chest forward, and the hips up in line with the shoulders.
- 10 plank walks: Once again, on or off your knees, start on your hands and then move down to your elbows while keeping your abs in tight, your body forward, and without your butt high in the air.
- 10 opposite knee touches: In a high plank position, you’re going to lift your knee in towards your chest and touch it with your opposite hand.
- 10 back extensions: Lying on your back, you’re going place your forehead on top of your hands and then lift your chest off the ground ever so slightly until you feel the lower back contraction.
Cool-down:10 minutes of stretching and cooling off this time!
Make today badass,
Ashley Dale Grant
✅ plus the burpee challenge!
Happy Monday!
Good quick fast past workout!!
Just what I wanted to hear!
Loved this style! Feeling like crap but finished this and the burpee challenge. So thankful for these short workouts!
Good for you! Especially while feeling like crap!
Thank you! So happy we didn’t reach the upper body in the 5th set! hahahaha!! Followed by 1 min plank, 100 squats & friggin 20 burpees for the challenges! Whew! So stinky right now….thank you!
Seriously woman, you are on fire right this Christmas!
This workout went by super fast and you know it was super effective when you can just feel the sweat rolling down your body. Hahaha. Thanks Ash! Have a super awesome Monday!!!
Haha awesomesauce!! Way to start your week right lady!
Done. I’m pretty sure I looked like a spastic bird trying to take flight during those single leg pulses.
Hahaha it doesn’t have to look pretty! Just get er done!
After a weekend of holiday parties, that was a tough one. Glad I got it in though, and the burpees :)
Likely just what you needed too! Nice work lady! Loved the sweaty selfie!
Happy Monday!
I kept up with you but went and finished set 5
Happy Monday to you! And way to rock it past me!
Finished almost 5 sets – I did abs this morning and some plans so part of this was tough lol! Loved it!
Wow good for you!! And the burpee challenge too?! Hehe.
Much needed. Thanks!
Anytime lady!
Done! Thanks
My pleasure!!
Kept up with you plus wall sit challenge. Love your Christmas decorating, Ashley! Looks great.
Yay that’s amazing! And thank you for noticing. So nice this year so the decorating in our new home!
Thankful for a short quick one today….harder to make excuses about not doing it, so I didn’t make any and just did it. Yeah!
Totally!! So impressed with your early morning workout lady!
Nice quick one, Thanks Ash :)
Anytime lady!
Only got 4 sets in for the time but finished out a 5th since I had a bit more time and you did 4.5 lol. Plus caught up on my burpees from yesterday so 40 in total ??
Yahoo!! Love that you kicked my butt. Way to go!
LOVE these quick workouts! It’s perfect with little Miss Charlotte! She lasts about 10 mins then the last set I did with her in my arms!!!
That seriously thrills the shit out of me. So happy when you can squeeze in some much needed you time!
Done!
Beauty!
Happy hump day! Thanks for the quickie workout Ash!
Quickies are convenient on hump days, aren’t they?! Haha.
Awesome no excuse workout!
Unreal!!
Bam! Done! And sweating like crazy!
Stayed with ya but finished off that 5th set for good measure!
Stayed with you for 4.5 sets :) Sweaty one!!
Great quickie for a warm up. Going to add an ugi now. Thanks Ash
Love it!!
One more email to delete from my backlog! Yippee!! By end of the week I’ll have deleted them all (until next Monday that is!) I love workouts where warmup is included :)
Yahooo!! Keep going!
I love how you go back and find these. None skip through the cracks!
I do not delete any Monday email until all workouts are completed and I keep them all numbered on my planner ;) Can’t miss any that way!
Did this little quickie today, required a shower after,!,,,
Beauty!
Felt like a quick Cardio workout and found this one-loved it!
Looks like I got about the same in as last year :)
Pretty badass!
Done!
??
Omg soooo sweaty!!!! Needed this after all the treats!!!
Did this after the 24 minute weight workout. Haven’t been very active this week unless you include mall walking for gifts! Feels good!
Way to go!! And yes, mall walking counts. And carrying all those gifts. Give yourself a pat on the back!
Well Hello December, we are coming back for you. Sincerely April & Cameron.
Hehe!
Keeping me strong and healthy in 15 minutes! Love it. Thanks.
Way to start your weekend Sandra!!