Timed Cardio Workout 2

Jan 20, 2012 No Comments by


The Timed Cardio Workout 2 is a series of 4 exercises done for a designated number of reps for as many sets a possible in a round. The length of time per round varies on your fitness level. For example, a beginner level workout would start with 4, 2 minute rounds with 5 reps per exercise and would complete about  2 sets of each exercise per round. An advanced level workout would be 6, 4 minute rounds of 10 reps per exercise and would complete about 4 sets of each exercise per round. After each round take a 1-2 minute break. Drink some water and record how many sets you completed. Should you need to take any additional breaks during a round make sure to take notes so you can refer back to them and improve your performance next time.

The goal with this workout is to complete as many reps and sets as possible in each round while maintaining proper form and technique with each exercise. Once you have successfully done so, you can increase the volume and intensity of the workout by adding more reps, then adding more sets and then adding more time per round. Once you have reached a comfortable workout level, the final goal is to decrease the time per round while maintaining the same number of reps and sets.

This workout can be performed either indoors or outdoors as it requires no equipment. For beginners, perform the beginner birpees and body weight squats before each sprint.

Cardio | Beginner, Intermediate, Advanced | Time: 20-35 min | Reps: 5-15 | Sets: 2-5 per round | Rounds: 4-8 | Outdoor Optional


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Birpees/Beginner Birpees
Jump Squats/Squats (Beginner)
1-2 minute break


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