TODAY'S
WORKOUT

All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting the workout, please read our disclaimer to ensure your safety and understanding of the risks involved.

Cardio Flow Blast

Tue, 26 May 2026

Duration

40 minutes

Focus

Cardio and mobility

Equipment

Bodyweight, mat

⚡

Warm-Up - Mobility Flow

Duration: 8-10 minutes.

Instructions: Move through the following exercises to prepare your body for the workout.

1
Leg Swings - 30 seconds
2
Arm Circles - 30 seconds
3
High Knees - 30 seconds
4
Walking Lunges - 30 seconds
5
Jumping Jacks - 30 seconds
🔥

Main Workout - Cardio Circuit

Format: Cardio flow circuit.

Time Cap: 20 minutes.

Instructions: Complete as many rounds as possible in 20 minutes. Move steadily and keep form clean.

1
Burpees - 10 reps. Bodyweight option: Squat Jumps - Video.
2
Mountain Climbers - 20 reps
3
Plank Jacks - 30 seconds
4
Jumping Jacks - 30 seconds
🔥

Beginner Level - Start Here

Complete 2 rounds instead of 3. Use bodyweight squats instead of burpees. Step back instead of jumping. Keep effort at 5/10 and stop each set with 2-3 good reps left.

🔓

Intermediate / Advanced Options - Turn The Dial Up

Option 1: Add 5 reps to each exercise.

Option 2: Increase the time cap to 25 minutes.

Option 3: Reduce rest time between rounds.

🔓

Optional Challenge Tier - Extra Flow

This section is optional. Complete it only if you feel strong and your form is solid.

Instructions: Complete 3 rounds of the following exercises.

1
Plyo Lunges - 10 reps
2
Side Plank Rotations - 10 reps
3
Burpees - 10 reps
🧘

Final Flow - Cool Down

Format: Gentle flow.

Instructions: Move slowly and breathe deeply.

1
Child's Pose - 30 seconds
2
Cat-Cow Stretch - 30 seconds
3
Seated Forward Fold - 30 seconds
🧘

Cool-Down - Relaxation

Duration: 5 minutes.

Instructions: Focus on deep breathing and relaxation.

1
Leg Swings - 30 seconds
2
Arm Circles - 30 seconds
3
Deep Breathing - 1 minute
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