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In The Arena Blog

Intense Timed Bodyweight Cardio Circuit

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Today’s workout with Strength and Conditioning Coach Jason is an intense cardio circuit, consisting of 6 timed rounds of 5 bodyweight exercises, with the time decreasing each round.


Coach Jason Salazar:
Hey guys. Jason here at The Arena. Got a little workout for you today. Today’s going to be a body weight workout, but it does require a jump rope. But if you don’t have one, don’t worry, I got something for you instead of a jump rope.

So this how we’re going to work today, we have five exercises. We’re going to do each exercise for 60 seconds. Run right into the next one. There’s no breaks until we get done with all five, we have a 20 second break. The next round hits right after that, we just drop 10 seconds off each exercise. So you’re doing 50 seconds each exercise, with a 20 second break. The next round we’ll work our way down to 40 seconds per exercise and so on and so on until we get to 10 and then we’re done after that.

So we got 60 seconds of jumping jacks. Just find a good pace. Later on the rounds, use this as active recovery.

Next up, we got 60 seconds of burpees, guys. Just find a good pace. You can keep moving.

So right after those burpees, you go right into high knees. Make sure those knees are getting at least waist-high, guys. That’s why they call them high knees. Once again, if you need to, slow it down or let’s go fast.

All right, so right after those high knees, we got to grab that rope as fast as we can for double-unders. You can’t do double-unders? Let’s just skip that rope as fast as we can. Don’t have a rope? I want you to do two small, one big.

And for the last 60 seconds, guys, I want you to bear crawl. We’re bear crawling. Make sure that butt is low. Shouldn’t be up in the air. Nice and low to the ground. You go forwards, backwards, sideways, whatever you want. But we have to hang out here for 60 seconds.

All right, guys, the idea is not really taking any breaks because there really isn’t any breaks. You only have a 20 second break for each round. So try and keep moving as long as you can. If you have to take breaks, take breaks and jump right back in. Hope you enjoyed this one. Stay tuned for some more workouts.

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