Cardio is more than just running and cycling. With just a pair of dumbbells, you can perform this advanced-level cardio workout routine at home (or anywhere) - it only takes 15 minutes to get your heart pumping and give you major calories burn.
1. ADVANCED BURPEE - 40s
2. DUMBBELL RENEGADE ROW - 40s
3. BUTT KICKS - 40s
4. LATERAL CRAWL - 40s
⏸ 20s rest in between exercises
▶ Complete 4 sets. Total time = 15 minutes
If you’re not of advanced level but would like to challenge this workout, reduce the work time to 20s and increase your rest time to 60s or 40s depending on your fitness level.
Replace ADVANCED BURPEE with BURPEE (without push-up and jumping) if you find it too challenging.
If you don’t have dumbbells for RENEGADE ROW, replace it with a towel. Hold pull the towel on each end.
Add one or two cardio training a week in between your resistance training for the best results. Aside from weight loss, regular cardio training can also help you to get better sleep and reduce the risk for chronic disease.