20 Minute Body Weight Cardio Endurance Workout
Print Workout Here
We have loads of variety for today’s workout. We have 10 moves, 45 on, 15 off. Once you work your way through all 10 moves, repeat for a quick core focused 20-minute Cardio Endurance workout.
Warm-Up:
- Included in the workout
Exercises:
Fast Squats -Simply squat it out as fast as you can
Plank Walk Outs – Start in a standing position. Slowly lean forward and walk yourself into a plank position. With control slowly start to walk your hands back and you come back into your standing position.
X Jump to Squat – Start with your feet out wide and jump them into a criss cross positing, creating an X with your feet. From there jump down into a low squat.
Jump Rope
Static Squat with Alternating Side Crunch – Sink low into a squat and stay low the whole 45 seconds. Bring your elbows wide with your hands behind your head. Exhale and crunch your right elbow towards your right knee. Inhale to starting position and alternate sides.
High Knee to Lateral Leg Lift – Right – Stand tall with the weight in your left leg. Lift your right knee high towards your bellow button. Release back down and now lift your foot out wide performing a lateral leg lift.
High Knee to Lateral Leg Lift – Left
Push Up with 4 Alternating Knee Ins – Perform a classic push up followed with 4 knee ins. Drive your knee towards your opposite shoulder to engage the core, alternate sides 2 times each and return to your push up
In and Out Feet to Sprawl – Channel your inner football player ladies, we are gong to sink down into a half squat and go in and out with our feet as fat as we can. When I saw DROP, drop down chest to floor then pop back up and continue with your in and out feet.
Plank – Classic plank, knees or toes, on your hands or forearms
Complete 5-10 minutes of nice gentle stretching.
Make Today Badass,
Kaylie
Loved this workout!
YAY so glad you enjoyed lady!
Made me sweat!! I enjoy these workouts where you don’t do a lot of repeating, makes me less miserable when doing ones I don’t like as much (but I know I need) and I can do more!
I feel the exact same way! I love love love variety in my workouts
Love this workout. Love the sprawl move. Thank you.
Great one! Loved it
Love this workout! Time went by so quickly and felt great so I completed a third round.
loved loved this one!
Yaaahooooo happy to hear :)
Great workout! Thank you!
My pleasure Queen! Glad you enjoyed
Loved that! Loved the variety for sure. Thanks!
Woohoo I am glad you liked this what Karyn :)
Always like getting that heart rate up ? thanks Kaylie
2/3 for the week! 240 cals burned and lots of sweat. Thanks Kaylie :)
I generally dread cardio workouts, but this was a perfect balance of cardio and strength. I loved the variety, thanks Kaylie :)
Good one for me! Like someone else said, I knew that if an exercise was really hard I only had to do it one more time! Thanks
Thanks ?
Love Love this workout. Thank you.