{"id":56077,"date":"2025-11-03T05:00:00","date_gmt":"2025-11-03T04:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=56077"},"modified":"2025-11-13T10:50:17","modified_gmt":"2025-11-13T09:50:17","slug":"15-min-cardio-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/15-min-cardio-workout\/","title":{"rendered":"Workout of the week: 15-min cardio workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS <\/strong>\/<strong> <\/strong>cardio workout \/ 15 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Gym mat<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Treadmills, bikes, rowers, stair climbers; we love them (and yes, you&#8217;ll find them in every club). They&#8217;re great for building cardio, <strong>but let&#8217;s be honest: doing the same thing over and over can get a little monotonous.<\/strong> <strong>And when boredom steps in, so does the temptation to skip cardio altogether. <\/strong>That\u2019s when variety becomes your best friend.<\/p>\n\n\n\n<p>That\u2019s why we\u2019ve put together this cardio workout \u2014 a fun way to get your heart pumping with nothing but your own body. It\u2019s simple: <strong>5 exercises, 50 seconds on, 10 seconds off, for 3 non-stop rounds<\/strong>. With<strong> no breaks between rounds<\/strong>, this finisher will take you <strong>15 minutes to complete<\/strong>.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Jumping jacks<\/li>\n\n\n\n<li>Squat jumps<\/li>\n\n\n\n<li>Mountain climbers<\/li>\n\n\n\n<li>Jumping lunges<\/li>\n\n\n\n<li>Bicycle crunches<\/li>\n<\/ol>\n\n\n\n<p><strong>Let&#8217;s get your heart pumping!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 exercises<\/li>\n\n\n\n<li>50 seconds on, 10 seconds off<\/li>\n\n\n\n<li>3 rounds<\/li>\n\n\n\n<li>No rest between rounds<\/li>\n\n\n\n<li>15 minutes total<\/li>\n\n\n\n<li>Equipment: Gym mat<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>3 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; JUMPING JACKS<\/h3>\n\n\n\n<p><strong>50 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start in a standing position with your arms by your sides. Engage the core slightly and set the shoulders, ready for movement.<\/li>\n\n\n\n<li>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.<\/li>\n\n\n\n<li>Return to the start and continue at a controlled rhythmic pace for 50 seconds.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\">\n\u00a0 <iframe\n\u00a0   src=\"https:\/\/www.youtube.com\/embed\/d02DMe3jsIQ?si=kxTuMCbyN5QxCRyh\"\n\u00a0   title=\"YouTube video player\"\n\u00a0   allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0   referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0   allowfullscreen\n\u00a0   loading=\"lazy\"\n\u00a0   style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; SQUAT JUMPS<\/h3>\n\n\n\n<p><strong>50 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with feet hip-width apart. Engage the core and set the shoulders slightly.<\/li>\n\n\n\n<li>Quickly bend the knees and hips to a squat position as you bend your arms.<\/li>\n\n\n\n<li>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.&nbsp;<\/li>\n\n\n\n<li>Keep your core tight and remain balanced as you land, allowing your knees and hips to bend slightly to absorb the force.&nbsp;<\/li>\n\n\n\n<li>Repeat.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\">\n\u00a0 <iframe\n\u00a0   src=\"https:\/\/www.youtube.com\/embed\/8V8C40QmmwA?si=Ir2eYAQPKRG9pnXI\"\n\u00a0   title=\"YouTube video player\"\n\u00a0   allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0   referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0   allowfullscreen\n\u00a0   loading=\"lazy\"\n\u00a0   style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; MOUNTAIN CLIMBERS<\/h3>\n\n\n\n<p><strong>50 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start with your hands on the floor at shoulder-width, with arms extended.<\/li>\n\n\n\n<li>The hands must be in line with your chest line.<\/li>\n\n\n\n<li>Try to maintain your trunk straight while you pull your knee to the projected chest line on the floor.<\/li>\n\n\n\n<li>Pull your knees alternately to your chest.<\/li>\n\n\n\n<li>Make sure you\u2019re standing on your hands with a tight core.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\">\n\u00a0 <iframe\n\u00a0   src=\"https:\/\/www.youtube.com\/embed\/WmO6ma6vfCA?si=IOpFU0PvWbqk5dNs\"\n\u00a0   title=\"YouTube video player\"\n\u00a0   allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0   referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0   allowfullscreen\n\u00a0   loading=\"lazy\"\n\u00a0   style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; JUMPING LUNGES<\/h3>\n\n\n\n<p><strong>50 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with feet hip-width apart, core engaged, and shoulders set<\/li>\n\n\n\n<li>Jump straight up and split the legs into a lunge, allowing the back knee to drop close to the floor.<\/li>\n\n\n\n<li>Keep the core engaged and the torso upright. Use the arms in opposition to the legs to counterbalance the movement (if necessary).&nbsp;<\/li>\n\n\n\n<li>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.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\">\n\u00a0 <iframe\n\u00a0   src=\"https:\/\/www.youtube.com\/embed\/PTWII2yNR8k?si=QtWk0vDLhfzOs0n9\"\n\u00a0   title=\"YouTube video player\"\n\u00a0   allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0   referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0   allowfullscreen\n\u00a0   loading=\"lazy\"\n\u00a0   style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5 &#8211; BICYCLE CRUNCHES<\/h3>\n\n\n\n<p><strong>50 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lie on the floor with your lower back on the ground and your knees flexed. Engage your core.<\/li>\n\n\n\n<li>Place your hands behind your head, pull your shoulders from the floor and raise your feet from the floor.<\/li>\n\n\n\n<li>Emulate the bicycle pedal motion, bringing one knee up and stretching the other.<\/li>\n\n\n\n<li>Simultaneously, rotate your torso to help your knee touch your opposite elbow.<\/li>\n\n\n\n<li>Do the same on the other side and repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\">\n\u00a0 <iframe\n\u00a0   src=\"https:\/\/www.youtube.com\/embed\/qDglM59mXG8?si=nR2Rz7osHBvaValB\"\n\u00a0   title=\"YouTube video player\"\n\u00a0   allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0   referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0   allowfullscreen\n\u00a0   loading=\"lazy\"\n\u00a0   style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Done with your cardio workout? Catch your breath and choose your next challenge:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/25-min-full-body-halloween-workout\/\">25-min full-body Halloween workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/15-min-ladder-challenge-for-strength\/\">15-min ladder challenge for strength<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/24-min-amrap-strength-workout\/\">24-min AMRAP strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/15-min-front-chain-strength-workout\/\">15-min front-chain strength workout<\/a><\/li>\n\n\n\n<li><a href=\"http:\/\/25-min-gluteus-medius-strength-workout\">25-min gluteus medius strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/12min-metabolic-strength-workout\/\">12-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/20-min-lat-workout-for-strength\/\">20-min lat workout for strength<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/30-min-chest-triceps-workout\/\">30-min chest and triceps workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/25-min-lowerbody-strength-workout\/\">25-min lower-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/25-min-bicep-and-tricep-workout\/\">25-min bicep and tricep workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/20-min-dumbbell-compound-workout\/\">20-min dumbbell compound workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/35-min-glutes-workout\/\">35-min glutes workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS \/ cardio workout \/ 15 minutes Equipment: Gym mat Treadmills, bikes, rowers, stair climbers; we love them (and&#8230;<\/p>\n","protected":false},"author":7,"featured_media":56424,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"103","_seopress_titles_title":"Workout of the week: 15-min cardio workout | %%sitetitle%%","_seopress_titles_desc":"Bored of cardio machines? Try this bodyweight-only 15-minute cardio workout that will get your heart pumping.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[936,1120,126,414,935],"class_list":["post-56077","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-wow","tag-cardio-workout","tag-workout","tag-cardio","tag-workout-of-the-week"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/56077","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=56077"}],"version-history":[{"count":5,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/56077\/revisions"}],"predecessor-version":[{"id":56561,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/56077\/revisions\/56561"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/56424"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=56077"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=56077"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=56077"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}