Burn fat and crush calories with this challenging cardio workout. It can easily be done from the comfort of your own home or the gym. No equipment needed! 

Complete 3 sets of each move listed below, 30 seconds on then 10 seconds off.

Reverse alternating lunges

  • Begin standing upright with your feet hip-width apart
  • Take a large step backwards with your left foot and lower your left leg so that your knee is hovering just above the ground
  • Your left knee should be bent between 90 and 120 degrees pointing toward the floor and your heel lifted
  • Pause briefly at the bottom of the movement before pressing your right foot into the floor and moving your left leg forward to return to the starting position for one rep


  • Position your hands shoulder-width apart, palms planted on a yoga mat
  • Extend your arms and keep your body straight from head to toe
  • Bend your elbows and lower your chest towards the mat, holding briefly at the lowest position before pushing yourself back up to the starting position for one rep

Russian twists

  • Sit on the ground with your knees bent towards your chest and your feet slightly lifted off the floor
  • Hold a dumbbell, medicine ball or weight plate (or clasp your hands together) in front of your chest
  • Rotate your arms and torso to one side and pause momentarily before returning to the centre for one rep

Mountain climbers

  • Begin in a traditional plank position, with your shoulders over hands and your weight on the toes
  • Engage your core and bring your right knee forward under your chest
  • Once your right foot leaves the floor, switch legs and bring the left leg forward towards your chest
  • Continue switching legs, picking up the pace until it feels a little like you’re running in a plank position

Plank up-downs

  • Begin in a high plank position with your palms flat on the floor, hands shoulder-width apart, wrists stacked below your shoulders and your legs extended behind your body approximately hip-width apart
  • Lower your left arm down to the floor and place your left forearm on the floor
  • Lower your right arm to the floor and place your right forearm on the floor
  • Pause briefly before placing your left hand on the floor and extending your left arm
  • Place your right arm on the floor and extend your right arm to return back to the starting position for one rep

Single-leg glute bridges

  • Begin laying on the floor with your arms at your sides, palms on the floor and legs extended
  • Bend your right knee and plant your right foot on the floor
  • Lift your extended left leg up over your hip and keep your foot flexed
  • Slowly raise your hips off the ground until your body forms a straight line from your knee to your neck
  • Pause briefly at the top of this movement before slowly lowering your hips back to the ground for one rep
  • Complete the designated amount of reps before reversing the movement on the opposite leg

Windshield wipers

  • Lay on your back with your legs extended and raised above your hips
  • Grip a dumbbell in both hands and lift and extend your arms upward so that your hands are stacked above your shoulders
  • Rotate through your torso bringing your legs to one side, stopping just before touching the floor
  • Repeat on the other side for one rep