Intermediate Cardio Circuit

Try this Cardio circuit, intended for intermediates.

Perform this workout 3 times per week and watch your fat melt away.

Warm up for 10 mins and perform an adequate cool down after you have finished the workout.

Perform the exercises as a cardio circuit with no rest in between the stations. Rest 2 mins after you have completed each circuit. Complete 4 circuits.

Burpees

Equipment

  • No Equipment Needed
  • Sets – 4
  • Duration – 1 min
  • Tempo – Explosive

Description

  • Stand with your feet at hip-width.
  • Drop straight down onto your hands and kick your feet straight back (into a pushup position).
  • Move immediately into a pushup.
  • As you complete the pushup, immediately jump your feet forward between your hands.
  • And stand straight up.

Top Tip

  • When jumping the feet rearward, land with your body straight (do not droop the hips down).

Mistakes

  • Letting the hips sag or drop while in the pushup position.
  • Jumping the feet back one at a time (must jump both back at the same time).
  • Not jumping the feet forward far enough.

 

Jump Rope – Double Unders

Equipment

  • Skipping Rope
  • Sets – 4
  • Duration – 1 min
  • Tempo – Fast

Description

  • Jump with your feet together.
  • Jump high enough to clear the rope twice under the feet.
  • Land softly.
  • Repeat for a specified number of reps.

Top Tip

  • Jump once per swing of the rope.

Mistakes

Treadmill

Equipment

  • Treadmill
  • Sets – 4
  • Duration – 2 mins
  • Tempo – Fast

 

Description

  • While running, make sure to point both feet straight ahead.
  • Make sure your foot strikes in a rolling motion, from heel to toes.
  • Keeping both elbows bent, stay loose and relaxed as you swing both arms.
  • Keep your chest up, shoulders down and relaxed.

Top Tip

  • Keep loose

Mistakes

  • Flopping the feet upon landing
  • Hunching forward
  • Slouching

 

Jumping Jacks

Equipment

  • No Equipment Needed
  • Sets – 4
  • Duration – 1 min
  • Tempo – Fast

 

Description

  • Start by standing with your feet directly underneath you, and your arms at your sides.
  • Jump and land with your feet apart while moving both arms out to the sides.
  • Immediately jump and return to the start position, with your feet underneath you and your arms at your sides.
  • Keep your chest up and maintain good posture throughout.

Top Tip

  • Keep your chest up

Mistakes

  • Arms at down position when legs are apart

Click here to access my online personal training for more programs like this personalised just for you

 

Please consult your doctor before beginning this cardio circuit exercise routine. I Patrick Hargrave give this workout as a suggestion and do not take any responsibility.

 

This is a snippet of the type of cardio training I set for my clients both online and at my studio.

 

Click here to learn more about my exciting online training offers

 

 

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