TODAY'S
WORKOUT

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Cardio Flow Fun

Tue, 16 June 2026

Duration

40 minutes

Focus

Cardio and mobility

Equipment

Bodyweight, mat

Equipment
⚡

Warm-Up - Mobility Flow

Duration: 8-10 minutes.

Instructions: Move through each exercise with ease, focusing on mobility and light cardio.

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: Move through each exercise with a steady pace, resting only as needed.

1
Bodyweight Squats - 12 reps
2
Push-Ups - 12 reps
3
Mountain Climbers - 30 seconds
4
Burpees - 12 reps
5
Plank Jacks - 30 seconds
🔥

Beginner Level - Start Here

Complete 2 rounds instead of 3. Use modified push-ups on knees if needed. Rest for 30-60 seconds between exercises.

🔓

Intermediate / Advanced Options - Turn The Dial Up

Option 1: Add 2 more rounds to the cardio circuit.

Option 2: Increase the duration of each exercise by 15 seconds.

Option 3: Add 5 more reps to each strength exercise.

🔓

Optional Challenge Tier - Extra Flow

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

Instructions: Move through each exercise with a steady pace, focusing on control and form.

1
Single-Leg Glute Bridge - 12 reps
2
Side Plank Rotations - 12 reps
3
Plank Shoulder Taps - 12 reps
🧘

Final Flow - Cool Down

Format: Gentle flow.

Instructions: Move through each exercise with ease, focusing on relaxation and stretching.

1
Child's Pose - 30 seconds
2
Seated Forward Fold - 30 seconds
3
Leg Swings - 30 seconds
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