If it’s getting too chilly to hit the streets for a run, we have the antidote. Our newest Sweat With SELF video is a bodyweight cardio workout that will seriously challenge your cardio endurance, fire up major muscle groups, and keep you mentally engaged as you sweat.
Led by trainers Astrid Swan and Ridge Davis, this workout is the final installment in a six-part cardio series. If you’ve been following along with the other videos, get ready to up your game because this is the most challenging routine.
Part of the reason this workout is so intense is that it follows a high-intensity interval training (HIIT) format, meaning you’ll alternate between bursts of max effort work and short periods of rest. HIIT is a great way to get the most bang for your exercise buck, since it gets you sweaty fast and oftentimes works a lot of different muscles at once. With this routine, you’ll tackle challenging compound movements—such as half burpees, mountain climbers, jump lunges, and plank side hops—in a pyramid-style circuit. That means in the first half of the workout, you’ll add a new exercise every time you complete a circuit. Then, in the second half of the workout, you’ll subtract one exercise every circuit so that the final circuit mirrors the first. Pyramids are a great way to spice up the format of a workout so that the time passes more quickly and you stay mentally engaged throughout.
Quick heads-up: If you’re injured or have joint pain, check with a professional before you try this at-home cardio workout. Likewise, if high-impact moves aren’t your thing, feel free to remove the jumps from the lunges and step back into a high plank, rather than jumping back into a high plank during the half burpees.
If you’re ready to tackle this sweaty bodyweight cardio workout, grab a mat and follow along with the video below. Or, if you prefer to move at your own pace, keep scrolling for detailed workout directions and GIFs of each exercise.
Workout Directions
There are 7 circuits in this routine. Complete the circuits in order, doing each move in the circuit for the designated time or number of reps. Rest 20 seconds before moving onto the next circuit.
Workout
Circuit 1
- Jump Rope x 20 seconds
- Half Burpee x 10 reps
- Mountain Climber x 15 reps
Rest 20 seconds.
Circuit 2
- Jump Rope x 20 seconds
- Half Burpee x 10 reps
- Mountain Climber x 15 reps
- Jump Lunge x 10 reps
Rest 20 seconds.
Circuit 3
- Jump Rope x 20 seconds
- Half Burpee x 10 reps
- Mountain Climber x 15 reps
- Jump Lunge x 10 reps
- Ice Skater x 10 reps
Rest 20 seconds.
Circuit 4
- Jump Rope x 20 seconds
- Half Burpee x 10 reps
- Mountain Climber x 15 reps
- Jump Lunge x 10 reps
- Ice Skater x 10 reps
- Plank Side Hop x 8 reps
Rest 20 seconds.
Circuit 5
- Jump Rope x 20 seconds
- Half Burpee x 10 reps
- Mountain Climber x 15 reps
- Jump Lunge x 10 reps
- Ice Skater x 10 reps
Rest 20 seconds.
Circuit 6
- Jump Rope x 20 seconds
- Half Burpee x 10 reps
- Mountain Climber x 15 reps
- Jump Lunge x 10 reps
Rest 20 seconds.
Circuit 7
- Jump Rope x 20 seconds
- Half Burpee x 10 reps
- Mountain Climber x 15 reps