- After following a thorough warm-up session, stand tall on a walkway, treadmill, or other walkable area. Make sure that your chest is up, core is braced, shoulders are back, and gaze is straight ahead.
- Begin by placing your left foot forward then shifting your hips to move the right leg forward. Continue this back and forth motion at a pace that is ideal for you.
- You may also want to include small weights or a grip strengthener during your walks. Remember to maintain perfect form throughout the walk. Avoid slouching.
Cardio Bolt 💦
34 min
·
9 exercises
No no no, don't worry, we're not going to be doing the boring cardio that everyone complains about. Instead, we're going to mix things up a little with an ever-changing circuit. Get to it!
Cardio - Walking / Treadmill
Take yourself on a 5-minute stroll. Loosen up those legs and arms. No need to jog.
0:30 rest
Lying Leg Raises
Keep your back grounded and try to lower your legs to the ground, without resting your feet.
0:30 rest
Jump rope
Aim for 50 skips! Just like being back in school. No rope? No problem. Use your imagination and jump!
0:30 rest
Cardio – Running / Treadmill
Give yourself a little 5-minute jog! Get that body moving!
0:30 rest
Crunches
If you can, get those shoulder blades off the ground. Remember, the instructions are there if you need them.
0:30 rest
Jumping Jacks
Go for 40 reps, come on, no need to complain. You're over halfway through!
0:30 rest
Cardio - Walking / Treadmill
No running here. Take yourself on more of a speed walk!
0:30 rest
Double Crunches
You've got this! Let's rep out some full crunches. Take longer rests if necessary!
0:30 rest
Lateral Shuffles
Finish with a bang! Flow through 30 steps per leg, say goodbye to cardio bolt!
This Cardio Bolt 💦 34 min gym workout plan effectively targets your abs, cardio and legs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 9 exercises and see which muscle groups they target. Enjoy!
For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
Cardio Bolt 💦
34 min
·
9 exercises
No no no, don't worry, we're not going to be doing the boring cardio that everyone complains about. Instead, we're going to mix things up a little with an ever-changing circuit. Get to it!
Cardio - Walking / Treadmill
Take yourself on a 5-minute stroll. Loosen up those legs and arms. No need to jog.
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
Lying Leg Raises
Keep your back grounded and try to lower your legs to the ground, without resting your feet.
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
- Legs straight out in front of you, ankles together and feet slightly off the floor.
- Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
- Return to starting position.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
- Keep abs engaged and perform short kicks in an alternating fashion.
- Repeat as needed and then lower legs to the ground.
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Lie flat with hands under your buttocks.
- Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
- Hold and then slowly return to starting position.
Jump rope
Aim for 50 skips! Just like being back in school. No rope? No problem. Use your imagination and jump!
Primary muscle group(s):
Calves, Glutes & Hip Flexors
Secondary:
Abs, Hamstrings, Quadriceps
- Hold one rope end in each hand out to your sides with the middle of the rope behind you.
- Keep the rope ends even with your hips.
- Rotate your wrists to swing the rope up over your head.
- As the rope swings down in front of and towards you, jump over the rope with both feet.
- Continue rotating your wrists to swing the rope behind you, back up over your head to repeat.
You can vary the speed, use one leg,alternating legs and even the direction you swing the rope in to increase your stamina and coordination.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
- Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
- Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
- As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
- As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
- Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Primary muscle group(s):
Calves
- Stand up straight with your hands at your sides.
- Keep your back straight and your core tight.
- Forcefully press off the ground with the balls of both feet.
- Launch into the air and land softly on the balls of your feet.
- Focus the tension in the calf muscles, NOT the quadriceps.
- Repeat.
Cardio – Running / Treadmill
Give yourself a little 5-minute jog! Get that body moving!
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings
No specific instructions for this exercise.
Crunches
If you can, get those shoulder blades off the ground. Remember, the instructions are there if you need them.
Primary muscle group(s):
Abs
- Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
- Place your hands lightly on either side of your head.
- Keep your elbows in so that they are parallel to your body.
- Push your back down flat into the floor to isolate your abdominal muscles.
- Gently curl your shoulders forward and up off the floor.
- Continue to push down into the floor with your lower back.
- Raise your shoulders about four to six inches only.
- Hold and squeeze your abdominal muscles for a count of one.
- Return to the start position in a smooth movement.
Primary muscle group(s):
Obliques
Secondary:
Abs
- Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
- Fully extend your arms down the side of your body, palms facing in. This is the start position.
- Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
- Return to the starting position smooth motion, inhaling as you do so.
- Repeat the movement, this time to your left side.
- When you have completed the movement on both sides, you have done one repetition.
- Repeat.
Primary muscle group(s):
Abs
- Lay on a yoga/exercise mat or towel with your back flat on the floor and your legs straight and in the air with the soles of your feet facing up.
- Outstretch your arms above your chest so that they run parallel to your legs.
- Lifting your shoulders off the floor, reach up and touch your toes with your fingertips.
- Lower your shoulders back to the floor to complete one rep.
Jumping Jacks
Go for 40 reps, come on, no need to complain. You're over halfway through!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
- Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
- Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
- As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
- As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
- Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Cardio - Walking / Treadmill
No running here. Take yourself on more of a speed walk!
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
- After following a thorough warm-up session, stand tall on a walkway, treadmill, or other walkable area. Make sure that your chest is up, core is braced, shoulders are back, and gaze is straight ahead.
- Begin by placing your left foot forward then shifting your hips to move the right leg forward. Continue this back and forth motion at a pace that is ideal for you.
- You may also want to include small weights or a grip strengthener during your walks. Remember to maintain perfect form throughout the walk. Avoid slouching.
Double Crunches
You've got this! Let's rep out some full crunches. Take longer rests if necessary!
Primary muscle group(s):
Abs
- Lie on your back. Bring your knees up to a 90-degree angle. Shins should be parallel to the floor. Place your hands behind your head and bring your shoulders off the ground.
- Exhale and contract your abdominals. Bring your head towards your knees while moving your knees toward your chest.
- Pause and return to the starting position.
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors, Quadriceps
- Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
- Place your hands lightly on the sides of your head.
- Curl your torso upwards so your shoulders are slightly raised off the floor..
- Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
- Slowly move your legs in a pedaling action as if you are riding a bicycle.
- As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
- After each crunch, return to the start position inhaling as you do so.
- Without pausing, repeat the movement to the other side.
- Repeat without pausing for the desired number of repetitions to each side.
Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Lie flat on an exercise mat, extending your arms straight back behind your head.
- Fully extend your legs also. This is the start position.
- Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.
- At this point, your legs should remain fully extended at between 35-45 degrees from the floor.
- Your arms should be fully extended, parallel to your legs.
- Your upper body should be raised off the floor.
- Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.
- Repeat.
Lateral Shuffles
Finish with a bang! Flow through 30 steps per leg, say goodbye to cardio bolt!
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Calves
- Keep your core tight and back flat as you bend slightly forward.
- Perform a small jump to the right. As you do, bring your left leg behind you and tap the ground. At the same time, bring your left arm in front of you.
- Now, jump to the left, bringing your right leg behind you and your right arm in front of you.
- Repeat the movement, alternating back and forth.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Begin jogging in place, lifting the knees as high as you can.
- Try to lift your knees up to hip level but keep the core tight to support your back.
- For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
- Bring the knees towards your hands instead of reaching the hands to the knees!
We're not done yet!
Exercises done
of 9
Approx. time left
32:15
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