20-minute Cardio Set List

If you’re looking for a quick, effective, and FUN workout, try this 20-minute cardio interval. As the set list progresses, the intensity of the work changes, keeping you engaged throughout your workout and maximizing your burn. Hop on your favorite piece of cadio equipment (I created this with a treadmill, but you can use a bike, cross trainer, whatever you like), and work your way through the playlist. If any segment is too easy or too hard, adjust either the speed OR the incline to make it work for you.



10 No-Equipment Moves for a Full Body Workout

It’s a beautiful Saturday and I don’t want to spend it in the gym! If you’re also looking for a quick, effective workout that you can do outside (i.e sans equipment), try this 15-minute tabata-inspired session. Perform each exercise all-out for 20 seconds, then rest for 10 seconds before starting the next move. The whole circuit takes only 5 minutes – do the whole thing 3x for a fast and KILLER no-equipment full body burn.

  1. Jump squats
  2. Tricep dips (still technically no-equipment. Just use a bench or chair to dip off of)
  3. Push-ups
  4. Wall sit (or just hold a squat if you’re not near something you can lean against)
  5. Burpees
  6. Lunges
  7. Supermans (lay face down, arms stretched overhead. Raise arms, chest, and legs off the ground – you should feel it in your back. Hold for 2 seconds, then release back to the ground. Repeat!)
  8. Toe raises (stand with feet directly under hips. Stand up on your tippy toes, then lower. Repeat!)
  9. Mountain climbers
  10. Plank

The combination of moves targets different areas all over your body and has you moving up and down in different positions to get your heart pumping! Try it out and let me know what you think! Then check your daily workout off your list and enjoy the dwindling summer :)


Cardio is a Beautiful Thing

Cardio is one of the most essential building blocks to health & fitness. In addition to enhancing cardiovascular and respiratory efficiency, it burns fat, boosts metabolism, reduces stress, and is a catalyst for the ever-sacred workout-induced endorphin rush. Yay cardio!

Even better yet is that cardio comes in many different forms: running, swimming, dancing, Zumba, cycling, rollerblading, hiking, and team sports, just to name a few. This variety is wonderful not only because it can prevent us from getting bored of the same old routine day in and day out, but it can also enhance the quality of our overall training program. A combination of low-, medium-, and high-intensity cardiovascular training (in addition to strength & flexibility training) is an ideal foundation for getting fit with exercise.