No Equipment With Warm-Up and Cool-Down


25 Minute Full Body Cardio Workout – get ready to burn calories with Rhys and Amy from SELF. This cardio workout consists of leg raises to toe touch, pus-ups, pop squats, burpees and an AMRAP burnout (AMRAP means  “As Many Rounds As Possible” – you have to move continuously, without rest, for the full amount of time)

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25 Minute Full Body Cardio Workout

  • Warm-up (each exercise 30sec)
    • Jumping jacks
    • Alternate toe touches
    • Inchworm to shoulder tap
    • Hip opener to twist
    • Rest
    • Repeat one time (now, speed up your transitions)


  • Workout (make sure you have enough space and you are warm enough to start the workout)
    • Circuit 1-3 (each exercise 45sec – rest 15 sec between each rep)
      • Pop Squat
      • Leg raise to toe touch
      • Star toe touch (right)
      • Star toe touch (left)
      • Push-up
      • Burpees
      • Rest 60 sec and repeat
    • AMRAP finisher (4min – as many reps as possible)
      • Alternate toe touches (8x)
      • Up-Down plank (8x)
      • Twisting mountain climber (8x)
      • Rest 60sec


  • Cool Down
    • Stretching

How Cardio effects the body

Cardio trains your cardiovascular system and strengthens your heart, you can withstand stress longer and won’t get out of breath so quickly. Regular endurance training lowers your resting pulse rate and blood pressure, increases your oxygen intake and heart volume, effectively reduces stress and can be used to burn fat: It accumulates a lot of calories, so you can easily reach a calorie deficit and your body has to fall back on its fat reserves to get enough energy.

Training Goals:

  • Push every muscle to the limit, from head to toe
  • Burn calories
  • Tone muscles


  • If you need more breaks – TAKE THEM!

Equipment: Mat (optional)

We recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.

If you have any questions, wishes or suggestions, feel free to contact us.

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