Cardia Workout

You'll have to move fast in this beast of a cardio banger with 5 massive EMOM rounds per set!

ESTIMATED TIME: 30-35 Minutes

EQUIPMENT: Skipping Rope, Box or Step (no equipment options available)


LEVEL: Intermediate to Advanced

WARM-UP: 10 Minutes

10x Squat - Back Lunge

15x Double Twist Sit-Ups

15x Squat Jumps

15x Narrow-Wide Push-Ups

Complete 2x Rounds


EMOM = Every minute, on the minute.

Set a 5-minute timer and within every minute you need to complete 1 round. Your time left over from the minute is your rest time - get ready to start again when the timer hits the next minute.


00:00 - 01:00 mins - 3x Forward-Back Runs & 5 Burpees

01:00 - 02:00 mins - 3x Forward-Back Runs & 5 Burpees

WORKOUT: 20-25 Minutes

SET: #1

5x Chest to Ground Burpees (or walking burpees)

10x Curtsey Lunges

SET: #2

50x Skips (or High Knee Run)

10x Sit-Ups

SET: #3

10x Box Jumps (or 15x Squats)

30x Mountain Climbers

Complete 5x rounds of each set before moving to the next set.


1. Reduce the number of rounds.

2. Increase the time limit (ie 90 seconds)

3. Reduce the jumping movements.


Monday 5-8:30pm

Tuesday 5-8:00pm

Wednesday 5-8:30pm

Thursday 5-8:00pm

Friday Closed

Saturday 7:00-9:00am

Sunday 8-9:30am

*Hours may vary

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