Are you ready to get sweaty? Today we’re doing a five-move cardio circuit workout with an awesome EMOM finisher. Now might be a good time to think back on your progress so far. When you’re completing this cardio circuit, take a moment to listen to your body. What feels easier than it used to? What still feels difficult? What is challenging, and what is rewarding?
We’ve only been on this challenge journey for three weeks, but still—that’s a long time to commit to doing anything regularly (so congratulations, you!). It’s also enough time that you might start to notice little changes in your body and how it feels as it carries you through these aerobic workouts.
If you remember, last week we spoke a bit about why cardiovascular strength is so important: It can help your heart pump blood throughout your body, improve your mood, and help improve cognitive functioning. We also mentioned how the more cardio you do, the easier it gets.
As we near our final week of the Better Together Challenge, recognize your achievements, even if that just means going a little longer without needing a breather. And if you’re still feeling challenged, or like the cardio isn’t getting any easier, that’s A-OK and totally normal—just keep at it, and soon enough, aerobic exercises like today’s cardio circuit workout will start to feel more natural. Also, you’re not imagining it—our Better Together workouts do get slightly more challenging each week, so that you never get too comfortable.
One last thing to note before you crush this circuit: If you’re having difficulty breathing, or feel severe chest pain, see your doctor ASAP. If you ever feel chest tightness during a cardio circuit workout, there are a few possible culprits, some of which are totally benign—so don’t freak out yet. Click here to read more about what they could be.
Let’s do this!
The cardio circuit workout below is for Day 19 of the SELF Better Together Challenge. Check out the full month of workouts right here. Or go to the workout calendar here. If you haven’t signed up to receive daily emails, do that here.
WORKOUT DIRECTIONS
Do each move below for your selected interval of work and rest. At the end of all the moves, rest for 60 seconds. That’s 1 circuit. Do the circuit 3–5 times. Then try the EMOM finisher.
Option 1: 30 seconds of work, 30 seconds of rest
Option 2: 40 seconds of work, 20 seconds of rest
Option 3: 50 seconds of work, 10 seconds of rest
EXERCISES
Side Shuffle With Floor Tap
Panther Plank to High Plank
Russian Twist
Mountain Climber
Squat to Lateral Lunge
10-10-10 EMOM FINISHER
Do each move below for 10 reps as fast as you can. If you finish in under 60 seconds, rest. At the start of the next minute, repeat the circuit again. Continue in this way for 4 minutes. Note: On the squat to lateral lunge, count each lateral lunge as 1 rep. On the skaters, count each side as 1 rep.
Skater x 10 reps
Squat to Lateral Lunge x 10 reps
Squat Pulse x 10 reps