Mixed Cardio workout for the winter Warm up Calender

Mixed Cardio based workouts for the winter Warm up Calender

If you’ve started the winter warm up workouts then this is the guide to you need to know the routine for any of the mixed cardio days. I’ve put the day’s next to the titles, just in case you forget you’re on day 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!

Mixed Cardio (25mins) Day 3 6 9 15
All moves are 45 seconds, unless specified. Grab a stopwatch and lets get started.

Let’s start with a classic.

  • Jogging 
  • Jumping jacks 
  • Power squats
  • High Knees
  • Burpees
  • Butt kicks
  • REPEAT x2

Part 1 (45 Seconds each.)

  • Relay runs
  • High knees
  • Quick Lunges
  • Squat Jumps
  • Sprint Drops

30 Second Break.

  • Tight leg jumps
  • Kickouts
  • Side to side hops
  • High Low Runs

Part 2 ( 30 seconds ea)

  • Power Squats
  • High Knees
  • Lunge pulses
  • Alt. Downward Punches
  • Alt. Upper Cuts
  • Pushup Jacks
  • Oblique Crunches
  • Plank hold

30 Second Break.

(18mins 30 in)

    Part 3 (45 Seconds each.)

    • Wide side jumps
    • Knee Diagonals
    • Burpees
    • Alt. Shot/squat Jumps 
    • High knee holds
    • Burpees
    30 Second Break.
    (23 mins in)
    Part 4 (Max reps)

    • Relay runs
    • High knees
    • Quick Lunges
    • Squat Jumps
    • Sprint Drops
    (COMPLETE: You finished Mixed Cardio for days 1 and 5!)

    Mixed Cardio (30mins) Days 23 29 31

    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:

    (45 Seconds ea)

    • Jogging 
    • Jumping jacks 
    • Power squats
    • High Knees
    • Burpees
    • Butt kicks
    REPEAT x2

    Part 1 (1min each.)

    • Relay runs
    • High knees
    • Quick Lunges
    • Squat Jumps
    • Sprint Drops

      30 Second Break.

      • Tight leg jumps
      • Kickouts
      • Side to side hops
      • Jumping Jacks

      30 Second Break.
      (13 mins 30 seconds in)


      Part 2 ( 30 seconds ea)

      • Power Squats
      • High Knees
      • Lunge pulses
      • Alt.Downward Punches
      • Alt.Upper Cuts
      • Pushup Jacks
      • Oblique Crunches
      • Plank hold
      • Alt.Downward Punches
      • Alt.Upper Cuts

      30 Second Break.

      (17 mins 30 seconds in)

        Part 3 (45secs)

        • Burpees
        • Alt. Shot/squat Jumps
        • Football runs 
        • Wide side jumps
        • Knee Diagonals
        • High knee holds
        • Burpees

        30 Second Break.

        • Relay runs
        • High knees
        • Quick Lunges
        • Squat Jumps
        • Sprint Drops
        Part 4 (Max reps)

        • Acute pushup holds
        • Shoulder Presses
        • Extended Tricep dips
        • Rocking Abs
        (30 mins)
        Mixed Cardio completed!

        Video alternatives:
        Cardio 5mins (play twice)
        Cardio  20 minsCardio+  25 mins

        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?

        Pop a comment, let me know what you think..