Try this killer cardio circuit if you’re short on time or add it on to your regular training sessions.

CIRCUIT: 30 seconds on, 30 seconds off, 1 minute rest between rounds

Complete each exercise before moving on to the next round.


  • Begin standing tall with your feet hip-width apart
  • Take one large step forward with one foot and lower your body to toward the floor into a lunge position, both legs should be bent at a 90-degree angle
  • Lower your back knee slightly and jump switching feet positions while in the air
  • Landing in a bent knee lunge for one rep and repeat for designated time


  • Begin in a plank position, distributing your weight evenly between your hands and your toes
  • Your hands should be shoulder-width apart, back flat, abs engaged and head in alignment
  • Pull your right knee into your chest as far as you can then switch legs by pulling your right knee out and your left knee in
  • Keep your hips down and run your knees in and out as far and fast as your can for designated time


  • Begin in a plank position on the floor with your hands firmly planted right under your shoulders and toes pressed firmly on the ground
  • Keeping your core tight and back flat, engage your glutes and hamstrings – your whole body should be neutral and in a straight line
  • Lift your hips up and back until your body forms an inverted V shape, keeping your arms and legs as straight as possible
  • Start to bend your elbows and then lower your entire upper body to the floor
  • Pause there for a moment then slowly push your body back up until your arms are straight and you are in the inverted V position for one rep


  • Stand tall with your feet hip-width apart
  • Hinge at the hips to push your butt back and lower down until your thighs are parallel to the floor
  • Press your feet down to explode off the floor and jump as high as you can
  • Allow your knees to bend 45-degrees when you land and drop back down into a squat for one rep


  • Sit on the ground and bend your knees with the soles of your feet planted on the ground, your feet should be approximately hip-width apart
  • Reach both hands behind your waist and press your palms against on the ground with your fingers facing forward
  • Using your glutes and core muscles, lift your hips creating a tabletop position with your torso and thighs
  • Keeping your hips lifted, step forward with your right foot and left hand, followed by your left foot and right hand
  • Continue to walk forward with opposing hands and feet for the specified time