Cardio workout routines for the warm up calender!

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
(COMPLETE: You finished Cardio for days 1 and 5!)
Cardio (20mins) Days 8,11,13
For Cardio 20 mins, complete the first half of cardio part 1, and continue from here..
Part 2 ( 30 seconds ea)
Days 8, 11 & 13
  • High Low Runs
  • Wide side jumps
  • Kickouts
  • Burpees
(18 mins in )
Cool down (30 seconds ea)
  • A jog.
  • Heel kicks with skipping rope arms.
  • Jumping jacks (as fast as you can!)
  • Power squats
  • Butt kicks
(20.5 min)
COMPLETED: Cardio 20mins.

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:

(30 Seconds ea)
  • 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
30 Second Break.
Part 2 ( 30 seconds ea)
  • Pushups
  • Burpees
  • Power squats
  • Plank tucks
Cool down (1min ea)
  • Squat punches
  • Butt kicks
  • Heel Kicks
  • Plank punches
(25 mins)

Cardio+ 25mins completed!

Oh and remember, if you’re getting sluggish and running out of mojo, pop over to my positivity and motivation board for a printable push!
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

 

 

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18 Comments

  1. 22nd April 2016 / 9:59 pm

    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

    • PurelyAmy
      25th April 2016 / 8:45 pm

      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!

  2. 22nd April 2016 / 6:43 pm

    I have zero motivation. You are human, that’s all 🙂 My will power is zero too! Kaz x

    • Elmira
      18th May 2016 / 3:20 am

      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.

  3. 22nd April 2016 / 4:02 pm

    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

    • Kalea
      18th May 2016 / 3:34 am

      Wow, that is pretty nice of the guy to say he was rooting for them to succeed. I know I wo1u;n&#82l7dt have been able to handle it that way. I doubt I’d even watch the game. I wonder if he did…

  4. 22nd April 2016 / 3:35 pm

    You shouldn’t be hard on yourself and everyone has blips – I would rather you were completely honest as it’s more real xxx

  5. 22nd April 2016 / 2:03 pm

    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

  6. 22nd April 2016 / 12:03 pm

    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

    • PurelyAmy
      22nd April 2016 / 8:28 pm

      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!

  7. 22nd April 2016 / 11:54 am

    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

    • PurelyAmy
      22nd April 2016 / 12:04 pm

      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 🙂

  8. 22nd April 2016 / 9:16 am

    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

    • Lacey
      18th May 2016 / 3:35 am

      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.

  9. 22nd April 2016 / 7:41 am

    I dither between ‘I’m going to be so good’ and ‘life is too short eat the damn cake’ haha

    • PurelyAmy
      22nd April 2016 / 8:26 am

      I think most of us think the same! 🙂

  10. 21st April 2016 / 7:51 pm

    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.

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