Here is our second bodyweight cardio interval workout:

Circuit 2:

  • Pogo hops
  • Diagonal mountain climbers
  • Side hops
  • Low chopping
  • Sprinter step

Progression information:

Each interval workout comprises 5 exercises and we’d recommend you perform them in a circuit fashion, 3-5 times. You can vary the intensity - here’s some suggestions and different levels:

Beginner = 30 seconds work : 30 seconds rest Intermediate = 45 seconds work : 30 seconds rest Advanced 60 seconds work : 30 seconds rest

Progressions would be:

  • To increase the number of circuits, then move up a level i.e. beginner - intermediate - advanced
  • Reduce the rest period from say 30 to 20 to 10 to eventually no rest at 30 seconds each exercise, then 45 seconds or 60 seconds
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