30 Minute Intermediate Workout
Our 30-minute intermediate level cardio and strength workout will challenge your cardiovascular system and improve your balance and coordination while strengthening your upper and lower body. It can be modified for any level. To make the exercises easier, slow down the pace and don't use weights. If you’re a beginner, just walk in place if you need to or do our other workouts in the 10 to 30 minute range and build up to this one.
The workout consists of 4 sets of exercises, each done twice. The exercises are in 30 seconds rounds with 20 seconds of active walking recovery.
Exercise set 1:
Single leg sprint - right/left
Hamstring curl
Rear leg lunge/overhead arms
Knee ups with arm swings
Exercise set 2:
Squat
Mini-squat with side leg lift
Mini-squat with rear leg lift
Knee up with arm pulldown
Exercise set 3:
Jumping jack
Step out with side punch
Step out with push down hands
Grapevine - right and left
Exercise set 4:
Good mornings
Side knee lift - right
Side knee lift - left
Standing twist
Want to build muscle? Try our 15-minute Intermediate Strength Workout. This is a snapshot of one of my typical workouts - I do three sets for a total of 45 minutes.
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