If you’ve started the winter warm up workouts (you should’ve, it started today!) then this is the guide to you need to know the routine for any of the cardio days. I’ve put the day’s next to the titles, just in case you forget what day you’re on.I’ve included a video option that’s equal to this workout and videos can be easier to follow..
Remember if you don’t feel comfortable in the names and the motion of the moves go to the workout dictionary. There you’ll find exactly what the moves should look like and what parts of the body they’ll work! The calendar is 30 days so you can start it on the 1st of the month or start from the first Monday of January (the 4th).
Remember, if you’re struggling, just pause and take a minute to breathe.
Best of Luck!
Cardio (15mins) Day 1 & 5
All moves are 30 seconds, unless specified. Grab a stopwatch and lets get started.
Let’s start with a classic.
 |
| Day’s 1 & 5 |
- Jogging
- Heel kicks with skipping rope arms.
- Jumping jacks (as fast as you can!)
- Power squats
- Butt kicks
REPEAT x2
(5mins in.)
Part 1 (45 Seconds each.)
- Relay runs
- High knee hovers
- Quick Lunges
- Sprint Drops
- Tight leg jumps
- Kickouts
30 Second Break.
(9.5 mins in)
Part 2 ( 30 seconds ea)
- High Low Runs
- Wide side jumps
- Kickouts
- Burpees
30 Second Break.
(11.5 mins in)Part 1 (45 Seconds each.)
- Relay runs
- High knee hovers
- Quick Lunges
- Sprint Drops
- Tight leg jumps
- Kickouts
For Cardio 20 mins, complete the first half of cardio part 1, and continue from here..
 |
| Days 8, 11 & 13 |
- High Low Runs
- Wide side jumps
- Kickouts
- Burpees
Cool down (30 seconds ea)
- A jog.
- Heel kicks with skipping rope arms.
- Jumping jacks (as fast as you can!)
- Power squats
- Butt kicks
Cardio+ (25mins) Days 16 21 24 27 29
Today’s workout is a little harder, so I’ve included a brand new routine for you, the warm-up is longer and there are more new moves.
Warm up:
- Jogging
- Jumping jacks (as fast as you can!)
- Power squats
- High Knees
- Kickouts
- Butt kicks
REPEAT x2
(6mins in.)
Part 1 (45 Seconds each.)
- Relay runs
- High knees
- Quick Lunges
- Sprint Drops
- Tight leg jumps
- Kickouts
- Side to side hops
30 Second Break.
(11 mins 25 seconds in)
Part 2 ( 30 seconds ea)
- Squat Jumps
- High Low Runs
- Wide side jumps
- Knee Diagonals
- Burpees
30 Second Break.
(13 mins 45 seconds in)Part 1 (45 Seconds each.)
- Relay runs
- High knees
- Quick Lunges
- Sprint Drops
- Tight leg jumps
- Kickouts
- Side to side hops
- Pushups
- Burpees
- Power squats
- Plank tucks
- Squat punches
- Butt kicks
- Heel Kicks
- Plank punches
Cardio+ 25mins completed!
Follow Amy-May Hunt’s board Positivity & Motivation on Pinterest. Will you take #TheChallenge?
Video alternatives:
Cardio 5mins (play twice)
Cardio 20 minsCardio+ 25 mins
A little of what you fancy never killed anyone – thank you for being honest as that is the motivation most of actually want, I’m less likely to follow someone or ask their advice or health and fitness if they are only ever 100% healthy/eat only organic etc…..its not what I do and I need to feel connected
Thank you, this such a lovely comment! I do worry that my eating style isn’t for everyone but it’s natural. I eat the way that’s best for me, no processed foods grains or legumes but everything else is all mine!
I have zero motivation. You are human, that’s all 🙂 My will power is zero too! Kaz x
Good job finding this result, I’ve never noticed it before. Very insetetring to see concrete proof that Google tracks these metrics.I wonder if the opposite effect of what you found is true– if a lot of people click on your articles, and then immediately bounce back to Google, will it lower your author rank? May be a new form of negative SEO.
I have no motivation whatsoever. I say daily I want to join a gym and then tell myself it’s so expensive, I just won’t bother. I need to sort it out really! H x
Oh no! Don’t get a gym sub, go out and get some free youtube videos or go for a run, I have tonnes of free youtube channels you can get inspired by.. :http://purelyamy.co.uk/2016/02/7-youtube-channels-you-must-subscribe-to-motivational/ .
Let me know if you ever need a push!
Wow, that is pretty nice of the guy to say he was rooting for them to succeed. I know I wo1u;nRl7dt have been able to handle it that way. I doubt I’d even watch the game. I wonder if he did…
You shouldn’t be hard on yourself and everyone has blips – I would rather you were completely honest as it’s more real xxx
I know how you feel, motivation can be hard especially when you’re feeling ill/ down/ overly happy (pretty much any emotion haha!) But it comes. We can’t all be good 100% of the time cause then we wouldn’t be living x
I find it SO hard to stay motivated, I’ve done so bad with staying fit and healthy lately but I’m really trying hard now! That cake is SO hard to say no to! Willpower is the key… I just need some willpower lol xx
I’ve had to tell myself that this week repeatedly (inspiring this post) I’d much rather be transparent and say “Yes, I struggle too”. I think we all do!
I totally get how you feel! I think it’s a mystery how some people never seem to loose interest and how they stay motivated. I joined the gym 1 year ago, and it has been very up and down. Some days I have been very motivated, other I prefer to sit home with a bag of crisp instead of doing exercise. It is such a pain in the arse to maintain the motivation, and i am sure I could be fit as f* if I tried harder. My boyfriend is so fit and goes to gym everyday and I am the opposite. I mean why is it so hard??
Celia x
I this time last year I trained an hour every single day and some days I’d go for an hour long run on top of that but since 2016 hit, so have my lazy ways. I just can’t shake this feeling and as a motivator,nutritionist and “advice blogger” It just feels so wrong of me to be this way.
I’ve done two workouts this week, slowly improving my form. Good luck with your own motivation Cecilia 🙂
Good on you for being honest about the good, the bad and the ugly: the more people understand how hard it can be to always do the right thing, the sooner we can stop beating ourselves up for not being ‘perfect’. x
We're lazy by nature. Laziness is inherent in us, and in fact laziness is a valuable survival trait for any animal. Super easy availability of cheap energy makes it *too* easy, unfntruoately.
I dither between ‘I’m going to be so good’ and ‘life is too short eat the damn cake’ haha
I think most of us think the same! 🙂
I need to be more motivated than I am, but in all honesty I just think ‘meh’. I have a gym membership through work to use and I am hoping one day motivation kicks my ass and I just walk in and work out.