You are here

The 15-Minute Cardio Blast

Staying in shape over the holidays isn't as challenging as you might think, especially if you focus on quality over quantity when it comes to your workouts. This high-intensity interval session is the second routine in our Black Friday Fitness program, and it was designed to help you work up a major sweat—without stressing out your already packed schedule. You won't need a single piece of equipment or a lot of space for this routine, so you can do it in your hotel room or wherever you may end up during this busy holiday season.

Related: Check out the full-length video of this workout to sweat alongside Jessica Smith. Plus, enter to win the Black Friday Fitness Sweepstakes for a chance to win $500 for holiday shopping!

How it works: After the warm-up, do each set of intervals for the recommended length of time, resting 15 to 30 seconds at the end of each set. Repeat each interval set twice through before moving onto the next.

Total Time: up to 30 minutes

You will need: No equipment

1. Squat Plank Warm-Up

A.

Jog or march in place for 30 seconds. Squat and alternate lifting one knee in front of hip for 1 minute. Squat down to the floor placing hands under shoulders and walk feet out to a plank, then walk back into squat and stand up. Repeat for 1 minute.

Sets:

1

Reps:

AMRAP for 2.5 minutes

2. Circuit 1: Cross Over Jacks

A.

Stand with feet together arms by sides. Quickly jump feet apart (like a traditional jumping jack), reaching arms out wide.

B.

Jack feet in, landing on balls of feet with left leg crossed in front of right and knees slightly bent and arms overhead. Jump back out and repeat with right leg crossing front.

Sets:

2

Reps:

AMRAP for 1 minute

3. Circuit 1: Sweeping Skaters

A.

Bend knees and push hips back, tapping right foot lightly on the floor, swinging arms to the left in front of body.

B.

Staying low, take a wide leap to the right, landing on right leg, tapping left foot in as arms swing to the right; repeat to opposite side. Stay low the entire time and focus on pushing off through inner and outer thighs to change directions quickly.

Sets:

2

Reps:

AMRAP for 1 minute

4. Circuit 1: Plank Lunge Switches

A.

Begin in a full plank position, with hands shoulder width. Lunge left leg forward, stepping left foot on the floor just outside of left arm.

B.

Push off both legs and jump up, lifting hips up in the air and switching legs, landing with right leg lunging to the outside of right arm. Repeat, changing legs each time.

Sets:

2

Reps:

AMRAP for 30 seconds

5. Plank Jacks

A.

Begin in a full plank position with feet together and abs tight.

B.

Jump feet apart into a wide V, then immediately jump them back together (like a jumping jack).

Sets:

2

Reps:

AMRAP for 1 minute

6. Circuit 2: Rear Lunge Taps

A.

Stand with feet together, arms by sides. Step right leg back and lower into a lunge, reaching right arm to left foot, trying to tap toes if possible.

B.

Return to start and quickly repeat on opposite side.

Sets:

2

Reps:

AMRAP for 1 minute

7. Circuit 2: Switch Lunge Jumps

A.

Lunge left leg back, bending arms in by sides.

B.

Jump straight up, reaching arms overhead and switch legs mid-air, landing in a lunge with right leg back. Repeat on opposite side.

Sets:

2

Reps:

AMRAP for 30 seconds

8. Circuit 3: Muscle Jacks

A.

Begin in a narrow squat position with feet together, knees bent and hips back, arms bent about 90 degrees together in front of chest.

B.

Staying in a squat, quickly jump feet open wider than hips and open elbows to sides of shoulders. Immediately return to start.

Sets:

2

Reps:

AMRAP for 1 minute

9. Circuit 3: Side Shuffle

A.

With elbows bent by sides, lower into a squat position. Quickly shuffle once to the right and then step out with right foot, shifting weight into right leg to change directions. Immediately repeat to the left (try counting 1-2-3 to build a rhythm with the footwork).

Sets:

2

Reps:

AMRAP for 1 minute

10. Circuit 3: Plank Runs and High Knees

A.

Run in place, lifting knees as high to chest as possible, driving arms back and forth for 10 counts.

B.

Lower into a squat and jump feet out into a plank and alternate running knees into chest for 10 counts. Jump feet back into squat, stand up and repeat.

Sets:

2

Reps:

AMRAP for 30 seconds

11. Marching and Stretching Cool-Down

A.

March in place for 30 seconds to recover heart rate. Balancing on right leg, bend left knee and pull foot toward backside. Reach right arm overhead and squeeze knees together, pressing hips forward. Hold for 30 seconds and then repeat on opposite side.

B.

Next, cross left ankle over right thigh and sit back into hips with arms crossed in front of chest. Hold for 30 seconds and repeat on other side.

Sets:

1

Reps:

AMRAP for 2.5 minutes