- 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!
To Catch a Thief - Explosive Cardio Power
27 min
·
9 exercises
'Hey, stop that man!' are the words of a common citizen who's just had their personal belongings taken by some measly thief. But you are not a common citizen; no, you are different. This workout is designed to give you the fleeting power to make chase and take back what's yours.
This is an initial 60 second sprint. Try to go as fast as you can for the full 60. Catch him!
0:30 rest
Everything's slowing down, you need to maintain his pace. Keep him in sight for the full 5 minutes.
0:30 rest
That's a tough 30 reps per leg! That thief has nothing on you.
0:30 rest
50 complete steps, when that cowardly thug thought he could out crawl you beneath those trucks, he thought wrong.
0:30 rest
Back to our 5-minute pace run. Make it a little faster than before, because you can.
0:30 rest
Get these done quickly! Obstacles require skill and endurance to overcome. The one up is for you!
0:30 rest
Get as many of these out of the way in 60 seconds. Your butt isn't the only but you'll kick today...
0:30 rest
Maintain pace for 4 minutes and 40 seconds, and then hit the final 20 seconds all out. Catch that thief!
0:30 rest
That's mine! Give him a boot and take back what's rightfully yours. You're a weapon.
About this workout
To Catch a Thief - Explosive Cardio Power is a free 27 min workout plan with 9 illustrated exercises for your abs, arms, cardio and legs. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
Workout details
- Duration: 27 min
- Exercises: 9
- Training focus: Abs, arms, cardio and legs
- Equipment: NO EQUIPMENT
- Level: Intermediate
- Format: Interactive workout and printable PDF
For more ready-made training plans, try WorkoutLabs Fit. You can follow visual workouts, build your own routines, manage your training calendar and track your progress. Sign up today to claim your free week.
Questions about this workout
What equipment do I need for this workout?
No equipment is needed – every exercise in this workout uses your own bodyweight, so you can do it at home or anywhere.
How long does the To Catch a Thief - Explosive Cardio Power take?
The full workout takes about 27 minutes, covering 9 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
This is an intermediate workout, best suited to people with some training experience. Beginners can still follow it by reducing the weight, doing fewer sets or resting longer between sets – each exercise includes illustrated form instructions.
What muscles does this workout target?
This routine primarily works your abs, quadriceps, hamstrings, shoulders. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For get toned, lose fat, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
To Catch a Thief - Explosive Cardio Power
27 min
·
9 exercises
'Hey, stop that man!' are the words of a common citizen who's just had their personal belongings taken by some measly thief. But you are not a common citizen; no, you are different. This workout is designed to give you the fleeting power to make chase and take back what's yours.
High Knees
This is an initial 60 second sprint. Try to go as fast as you can for the full 60. Catch him!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
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):
Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
- Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
- Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
- Continue this back and forth motion, keeping your arms swinging in motion.
Cardio – Running / Treadmill
Everything's slowing down, you need to maintain his pace. Keep him in sight for the full 5 minutes.
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings
No specific instructions for this exercise.
Jumping Alternating Lunges
That's a tough 30 reps per leg! That thief has nothing on you.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors
- Stand straight with a tight core and your chest up.
- You will be in a classic lunge position. Step forward and be sure to keep your front knee bent. At the same time, extend the back leg.
- Your back knee should be slightly bent.
- Place your hands on your hips. If you want a challenge, place them straight above the head.
- Using all of your force, jump into the air. Simultaneously, switch your leg stance in midair.
- Land in the lunge position and repeat.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
- Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
- Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
- Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
- Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
- Keep your back straight at all times.
- Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
- Pause for a count of one.
- In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
- At the same time extend our arms out above you.
- Land with your knees slightly bent to absorb the impact.
- Repeat
Bear Crawls
50 complete steps, when that cowardly thug thought he could out crawl you beneath those trucks, he thought wrong.
Primary muscle group(s):
Abs, Shoulders
Secondary:
Calves, Forearms, Hamstrings, Quadriceps
- Come to the ground, placing your knees below your hips and your hands below your shoulders. Elevate your hips up, extending your legs and arms. Keep the head in a neutral position.
- Move the right hand forward as you simultaneously move the left foot forward. Afterwards, move the left hand and right foot forward.
- Continue in this back and forth pattern, always moving the opposite hand and foot. Remember to brace the core throughout the movement.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Obliques, Shoulders
- Lay face down on the ground with extended legs.
- Point your toes while you place your hands beneath your shoulders.
- Push yourself up into the plank position.
- Maintaining a tight core and flat back, bring your left knee to your right elbow.
- Pause and slowly return each to the starting point.
- Repeat with the other side and keep alternating.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Lower Back
- Get into a pushup position with hands under shoulders and body straight from head to toes.
- Engage your core and bend your elbows, keeping them in towards the body.
- Lower your body towards the floor.
- Straighten your arms and quickly jump the feet forward to outside of the hands.
- Jump back to starting position.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Lie on a mat and position yourself in a plank position. Place your elbows on the floor beneath your shoulders. Your toes should touch the floor and your torso should be lifted in a straight line.
- Engage your core muscles and lift one foot off the floor. Keep the rest of your body as still as you can. Your heel should lift until it is in line with your buttocks.
- Slowly lower the leg to the starting position and repeat with the other leg.
Cardio – Running / Treadmill
Back to our 5-minute pace run. Make it a little faster than before, because you can.
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings
No specific instructions for this exercise.
Tuck Jumps
Get these done quickly! Obstacles require skill and endurance to overcome. The one up is for you!
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors
- Place your feet at shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
- Bend first at the knees then at the hips. Lower yourself slightly to pre-engage the hamstring muscles. Now launch yourself up into the air.
- At the same time, bring your knees up towards your chest in midair. Land on both feet with slightly bent knees. Move right into your next jump.
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Abs, Glutes & Hip Flexors
- Begin standing tall with a tight core. Your chest will be up and your gaze will be straight ahead. Bend at the knees and drive your hips back as you lower yourself into a squat position.
- Launch yourself up while simultaneously twisting to the other side. Your body will perform a 180 degree turn in midair.
- Land with bent knees and immediately go right into another jump squat, turning to the starting position. Repeat this alternating pattern.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
- Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
- Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
- Keep your back straight at all times.
- Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
- Pause for a count of one.
- In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
- At the same time extend our arms out above you.
- Land with your knees slightly bent to absorb the impact.
- Repeat
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Begin by standing tall with a straight back and tight core. Slightly bend the knees and push the hips back. Bring the hands up and keep the chest up. Feet should be shoulder-width apart.
- Jump and launch yourself forward. Swing your arms back and use the momentum.
- Land in a squat position. Knees are bent and hips are back. Return to starting position and repeat.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves
- Standing straight up, bring your feet outside of shoulder width.
- Squat down by bending at the knees and driving your hips back.
- Keeping your chest up, forcefully push off the ground with the balls of your feet.
- Land on the balls of your feet, remaining in the squatting position. Your legs will remain wide.
- Repeat.
Butt Kicks
Get as many of these out of the way in 60 seconds. Your butt isn't the only but you'll kick today...
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
- Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
- Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
- Continue this back and forth motion, keeping your arms swinging in motion.
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!
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 – Running / Treadmill
Maintain pace for 4 minutes and 40 seconds, and then hit the final 20 seconds all out. Catch that thief!
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings
No specific instructions for this exercise.
Front Kicks
That's mine! Give him a boot and take back what's rightfully yours. You're a weapon.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors
- Stand with a tight core and flat back. Stagger your feet just a little so that your left foot is in front and your right front is behind you.
- Bend your elbows and bring your closed hands to your chin, mimicking a traditional boxing stance.
- Begin by extending your right leg up, leading with your knee.
- Next, extend your foot out. Immediately, retract it back to the starting position.
- Repeat on the other side.
Workout done!
Exercises done
of 9
Total time
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