Plyo Cardio Fat Burning Home Workout: No Equipment Cardio

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Hi Everyone!

How are you feeling after yesterday’s Core Cardio Fat Burn workout? Today’s workout is a full body plyometric workout that will get your heart rate up and help you work up a sweat.

With HIIT workouts (High Intensity Interval Training) you always want to push yourself to get in as many reps as you can during each 50-second interval. You have 10-seconds of rest between each exercise. I have found it useful to keep a notebook or piece of paper near by to jot down my number of reps for each exercise. Then, when I go for round 2 (or repeat the workout another day) I try to beat the number of reps I hit the first time.

When I teach my fitness classes I encourage my students to do the same thing, especially during the tough exercises. I will say “Aim to get in at least 10 Burpees this time” or “Set your mental goal for however many you are going to get in this time” and they consistently say it helps them to push harder than they would have otherwise. It can also make the interval feel like it goes by faster, because instead of focusing on how much longer you have to last, you are focusing on making sure you hit your goal before that timer goes off! That small change in how you view the time and workout, can make it go by more quickly.

Do you have any techniques that help you really maximize your HIIT workouts? If you do, let me know in the comments below.

I planned on filming a new workout today, but Jesse and I ended up going for a 3.1 mile walk outside instead. I have felt super tired all day, and just wasn’t feeling up to filming. The baby has been super active today so maybe he is using up all of my energy to practice his Burpees! I plan to film the workout tomorrow evening after work, so there will be a new one, it’s just going to be up a bit later. In the mean time, I hope you enjoy this throw back workout!

Have fun, and let me know how you do with the workout by tagging me on Instagram or Twitter: @BenderFitness or commenting below or on my Facebook page.

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 10/50. 

Max reps 50 seconds, 10 seconds rest. 

1. Cross Donkey Kick
2. Jump Rope (or Ropeless Jump)
3. Surfer Burpee
4. Jump Rope
5. Lunge Hop Switch
6. High Knees
7. Mountain Climber
8. High Knees
9. Russian Kicks
10. High Knees
11. Jump Kick (right)
12. Burpee
13. Jump Kick (left)
14. Burpee
15. Punching Side Lunge Hop

Repeat 1-3X

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5 thoughts on “Plyo Cardio Fat Burning Home Workout: No Equipment Cardio

  1. Anonymous

    That was a great one. I have saved it to my favourites.
    I’m 10 weeks pregnant with our third and it is amazing how much I have already slowed down. I was not like this with my 1st. Ha ha.
    Thank you for your great posts, I also like to see which older routines you like enough to re-post.

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