Free Bodyweight Workout - Cardio Crush!

CARDIO CRUSH TRAVEL WORKOUT

Here’s a great cardio workout that you can do just about anywhere. We named this one Cardio Crush for all the right reasons. This workout is guaranteed to kick your ass. Don’t say we didn’t tell you so!

If you’re looking for a shorter workout, you might enjoy our 20 Minute Sweat Workout.

WARMUP:

1/2 mile run OR 5:00 minute jog

WORKOUT:

  • 1:00 Squats
  • 20 Side Lunges (10 Left – 10 Right)
  • 1:00 Jump Rope (Swap with Butt Kickers if you don’t have a jump rope)
  • 15 Jump Squats
  • 1:00 Bleacher Run (Find a set of stairs! If you can’t find stairs, do high knees in place.)
  • 15 Burpees
  • 1:00 Run/Jog
  • 20 Walking Lunges (10 Left – 10 Right)
  • 1:00 Squats
  • 1:00 Jump Rope (Swap with Butt Kickers if you don’t have a jump rope)
  • 15 Jump Squats
  • 1:00 Jump Rope (Swap with Butt Kickers if you don’t have a jump rope)
  • 2:00 Step Ups (Find a set of stairs! If you can’t find stairs, step up on a chair, curb, etc.)
  • ^ Advanced Step Ups: At the top of the step up, bring your knee to your opposite elbow to target your abs. Repeat opposite side.
  • :30 Run + 5 Pushups (Run for 30 sec, stop and do 5 pushups. Repeat 4x for 2:00 of running and 20 pushups)

COOLDOWN:

2:30 Run/Jog

NOTES:

  • Complete one full round of this workout.
  • Take short breaks between exercises if necessary.
  • If you have any questions about the exercises or how to do them, please leave a comment below and we’ll get back to you ASAP!
  • PUSH YOURSELF! Go HARD, You’ve only got one round!

We’re in the middle of compiling a huge list of free bodyweight workouts to share with you. Keep us motivated by sharing, pinning, liking and commenting on our workout posts if you enjoy them!

All exercises and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation. The techniques, ideas, and exercise suggestions presented on in this website are not intended to be professional training advice.

Always consult your physician or health care professional before performing any exercise.