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Today’s…

workout of the day, we are going to be doing a 35 Minute Cardio and Full Body Workout to end the work week on a good note and to give our joints a rest. 

Cardio Round 1…

To start off the workout, we are going to be doing a HIIT interval run to get the body warm and set the tempo of the workout. We will start by doing a jog for 5 minutes and then do 4 rounds of interval running. Get your workout off to a good start by pushing yourself here! This should take you 17 Minutes.

Cardio Round 1…
 
After the treadmill run, we will jump straight into 8 minutes on the stair master. We will start off at a low intensity for 2 minute, then bring it up to a medium intensity for 4 minutes then end it at high intensity for 2 minutes. You should feel your heart beating out of your chest at this point. This should take you 8 minutes.

Circuit Round 1…

We will be doing a low impact full body circuit in todays workout to keep the intensity high and to work all aspects of our body. We will do 6 different exercises for seconds each, for a total of 3 rounds. This part of the workout should take you about 10 minutes if you take breaks in between each round. 

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have. 

35 minute cardio and full body workout

Treadmill

 – 5 minutes speed 5-7

 – 4 rounds of the following:

     – 1 minute speed 6-8

     – 1 minute speed 7-9,

     – 30 seconds speed 9-11

     – 30 second speed 5-7

 

Stair master

 – 2 minutes low intensity

 – 4 minutes medium intensity

 – 2 minutes high intensity

 

Full body + abs

 – 3 rounds of the following:

     – 20 seconds of burpees

     – 20 seconds of high knees

     – 20 seconds of alternating lunges

     – 20 seconds of mountain climbers

     – 20 seconds of high plank

     – 20 seconds of elbow plank

 

Stretch it out and hydrate!

 

Demo of Exercises: 

 

 

Takeaways

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 24 years old from Charlotte NC. He went to UNCW where he studied accounting and has been working in the IT Audit space since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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