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Cardio Killer Exercises

If you are looking for a sweaty exercise to burn calories and get your body back into shape gives these cardio killer exercises a go!

Cardio can be bother high and low intensity. It can be anything from 30-45 minutes, 6.4kph of LISS (walking) on the treadmill to 10x10 sets of springs, 30 seconds on, 30 seconds off sprinting at 80%+ HR.

Both forms of cardio have their benefits, too much of high intensity cardio can often put our bodies under too much stress; recommended max 3x HIIT trainings per week, and minimal recommendation 1x HIIT cardio training a week.

LISS (lower intensity steady state cardio), is recommend 3x a week, this form of cardio still burns fat at a maintained speed and duration over a lower period of time, not rising your heart rate too high to point off being stressed.

Benefits of Cardio:

Cardio is great form of exercise, beneficial for increasing cardiovascular system (overall fitness) creating a stronger heart, fat loss, helps increase bone density, improves your sex life, reduction of blood pressure and high cholesterol, diabetes, reduced stress, anxiety and depression, reduces risk of heart attacks and forms of cancer!

Forms of Cardio:

  • Walking

  • Running

  • Sprinting

  • HIIT (High Intensity Interval Training)

  • Cycling

  • Skipping

  • Rowing

  • Swimming

5 Cardio Killer Exercises:

20 seconds on, 10 seconds off

Working for 20 seconds and rest for 10 seconds before starting the next exercises. Continue this method until you complete all 5 exercises. Repeat for a total of 3 rounds!


Burpees are tough, yes but the more you do them the better you will get. We are working are primarily working our quad, glutes, and upper body in this exercise.

How to do a burpee:

  1. Place feet on the mat shoulder-width apart. This is your starting position.

  2. Bend at both the hips and knees to place your hands on the mat on either side of your feet, ensuring that your spine remains in a neutral position.

  3. Jump both feet back so that your legs are completely extended behind you, in that plank position. Here you are resting on the balls of your feet, keeping light your body should be in one straight line from your head to your heels.

  4. Jump both of your feet forwards in between your hands, just like before, ensuring that your feet remain shoulder-width apart. Take the modification option if needed.

  5. Jump your body upwards into the air. Extend your legs below you and your arms above your head.

  6. Land in the starting position, ensuring your knees are 'soft' and slightly bent to prevent injury.

  7. Complete 3 sets of 10-12 reps.

Modification: Instead of jumping our feet back and forwards, you can step instead.

“Burpees can be intimidating, especially if you’re starting a new fitness routine.”

Squat Jump

A great exercise for leaning up your leg and defining toned muscle. Squat jumps are a powerful plyometric exercise that strengthens your entire lower body, increases your heart rate, and burns significant calories. We are working our quad and glutes.

How to do a squat jump:

  1. Place feet on the mat shoulder-width apart. If your hip are tight you feet might be slightly wider or pointing outwards. This is your starting position.

  2. Bend at both the hips and knees to sit down into a squat position, ensuring that your spine remains in a neutral position, knees are pushed out `.

  3. Pushing through your heels using your glutes to jump into the air, extending your legs below and your arms beside your body.

  4. Keeping light on your feet as you land and quickly jumping back into the air, spending as little time in the squat position as possible.

  5. Land in the starting position, ensuring your knees are 'soft' and slightly bent to prevent injury.

  6. Complete 3 sets of 15 reps.

Ab Bikes

Ab Bikes are a bodyweight movement targeting the muscles of your obliques and rectus abdominis "six-pack" muscles. A exercise that does not demand power but focuses on technique and speed to develop a slim waste line.

How to do ab bikes:

  1. Lie flat on the floor with your lower back pressed to the ground (tuck your pelvic to engage your deep abs).

  2. Place your hands behind your head or touching your temples, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck (you are touching the back of your head not supporting the weight).

  3. Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows.

  4. Now swop sides and do the same motion on the other side to complete one rep.

  5. Complete 3 sets of 16-20 reps.

Jumping Lunges

Jumping lunges aren't just an excellent cardiovascular exercise, but it also helps you develop lower body strength and power, along with challenging dynamic stability and coordination.

When performed correctly jumping lunges targets your glutes, quadriceps, hamstrings, hip flexors, and calves.

How to do jumping lunges:

  1. Starting standing with feet shoulder-width apart. Jump your left leg forward and your right leg back into a lunge, with both knees at 90 degrees.

  2. Jump up and switch your legs in midair so that you land in a lunge with your right leg in front.

  3. Continue jumping back and forth, without stopping.

  4. Make sure you’re keeping your chest up, land on your entire front food (not staying on the ball of your front foot), and keep those legs and knees parallel ensuring your knees don't cave in.

  5. Complete 3 sets of 20 reps

“The faster you do them, without stopping, the faster they're over!"


Skiiers or skater lunges are a great exercise for toning your inner thighs and side glutes! A plyometric body weight exercise excellent for cardiovascular fitness and strength stability, as you jump from one leg to the other.

We are working out quadriceps, glutes, adductors, hamstrings, and calves in this exercise.

How to do skiiers:

  1. Start with your legs slightly wider than shoulder distance apart and arms at the sides.

  2. Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle.

  3. Swing your arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion. Arms alternate as you switch sides like a speed skater.

  4. Keep light on your feet and spending as little time as possible resting on one foot.

  5. Complete 3 sets of 20-30 reps

#5CardioKillerExercises #Cardio #Exercise #FOG

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