Old-school meets new-school in a bodweight workout you can do anywhere

By Grokker.com
Updated: April 29, 2016

There are a million myths out there about how to make cardio work for you, but the most effective burn always comes from combining the best of both worlds. This workout from Grokker will have you pushing through strength and cardio moves to maximize your routine in a short amount of time (and you don't even need any equipment to get started!)

Cardio is all about being quick and nimble-this routine is no exception, from fast feet to squat hops and burpees. All-star trainer Jaime McFaden merges old-school moves with some killer new ones for a perfectly-optimized, kick-butt workout that you can do anywhere. This workout presented by Grokker will raise your heart rate, boost your metabolism, and help you tone all the right places. Tentative about the moves, or want to take it up a notch? Watch for modifications for both beginner and advanced levels. The workout is adaptable and ready to go when you are; even on those days you don't feel like getting a sweat session in. (Check out more no-running cardio you can do at home).

Workout Details: Each move lasts 30 seconds.



Arm circles

Hamstring curls

Greek shuffle

Toe taps



Jumping jack touchdowns

Push ups with leg lift



Squat hops

Punch combo

Mountain climbers

Fast feet

Good mornings

Standing knee crunches

Repeat circuit.

Bonus move:

Wheel push ups


Hug it out

Tricep stretch

Forward and back kicks

Quad stretch

Deep breaths

About Grokker:

Interested in more at-­home workout video classes? There are thousands of fitness, yoga, meditation and healthy cooking classes waiting for you on Grokker.com, the one-stop shop online resource for health and wellness. Check 'em out today!

More from Grokker:

Your 7-Minute Fat-Blasting HIIT Workout

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How to Make Kale Chips

Fostering Mindfulness, the Essence of Meditation


Comments (1)

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