Workout of the week: 15-min cardio workout

3rd October 2025

ALL LEVELS / cardio workout / 15 minutes

Equipment: Gym mat

Treadmills, bikes, rowers, stair climbers; we love them (and yes, you’ll find them in every club). They’re great for building cardio, but let’s be honest: doing the same thing over and over can get a little monotonous. And when boredom steps in, so does the temptation to skip cardio altogether. That’s when variety becomes your best friend.

That’s why we’ve put together this cardio workout — a fun way to get your heart pumping with nothing but your own body. It’s simple: 5 exercises, 50 seconds on, 10 seconds off, for 3 non-stop rounds. With no breaks between rounds, this finisher will take you 15 minutes to complete.

Jumping jacks
Squat jumps
Mountain climbers
Jumping lunges
Bicycle crunches

Let’s get your heart pumping!

WORKOUT SETUP

5 exercises
50 seconds on, 10 seconds off
3 rounds
No rest between rounds
15 minutes total
Equipment: Gym mat

WORKOUT EXERCISE LIST

3 rounds

1 – JUMPING JACKS

50 sec on, 10 sec off

Start in a standing position with your arms by your sides. Engage the core slightly and set the shoulders, ready for movement.
Keeping arms and legs straight (but not locked out), simultaneously jump the legs out to the sides and raise the arms to shoulder height. Stabilise the hips, core and shoulder girdle.
Return to the start and continue at a controlled rhythmic pace for 50 seconds.

2 – SQUAT JUMPS

50 sec on, 10 sec off

Stand with feet hip-width apart. Engage the core and set the shoulders slightly.
Quickly bend the knees and hips to a squat position as you bend your arms.
As soon as you hit the lowest spot, rapidly extend the hips and extend the arms to straighten the body and perform a small jump.
Keep your core tight and remain balanced as you land, allowing your knees and hips to bend slightly to absorb the force.
Repeat.

3 – MOUNTAIN CLIMBERS

50 sec on, 10 sec off

Start with your hands on the floor at shoulder-width, with arms extended.
The hands must be in line with your chest line.
Try to maintain your trunk straight while you pull your knee to the projected chest line on the floor.
Pull your knees alternately to your chest.
Make sure you’re standing on your hands with a tight core.

4 – JUMPING LUNGES

50 sec on, 10 sec off

Stand with feet hip-width apart, core engaged, and shoulders set
Jump straight up and split the legs into a lunge, allowing the back knee to drop close to the floor.
Keep the core engaged and the torso upright. Use the arms in opposition to the legs to counterbalance the movement (if necessary).
As soon as you hit the lowest point, explosively jump upwards and split the legs on the other side. Maintain your balance and position throughout the movement.

5 – BICYCLE CRUNCHES

50 sec on, 10 sec off

Lie on the floor with your lower back on the ground and your knees flexed. Engage your core.
Place your hands behind your head, pull your shoulders from the floor and raise your feet from the floor.
Emulate the bicycle pedal motion, bringing one knee up and stretching the other.
Simultaneously, rotate your torso to help your knee touch your opposite elbow.
Do the same on the other side and repeat.