Timed Cardio Workout 2

Jan 20, 2012 Comments Off by


The Timed Cardio Workout 2 is a circuit of 4 cardio exercises that includes running so you will need to either do this workout outside or in an open indoor space such as a basketball court. The goal with timed workouts is to complete as many circuits or partial circuits as possible in each round withing a set time period. The length of time per round varies on your fitness level. For example, a beginner could start with five 3-minute rounds while someone with more fitness experience could complete  eight 5-minute rounds.

With the timed workouts there are no set break points. Because each round will be vary with the Timed Workout series, be sure to take notes of when you take each break and for how long with every round. After each round take a 1-2 minute break (longer if you need it) before starting the next round. Use this extended break time to record your notes from each round. When you revisit this workout, you can refer back to your notes and try to best your previous performance.

Before you start this workout routine and any one of our workout routines, be sure to review the demos for each exercise and practice them until you are confident in your ability to do them correctly. Proper form and technique are essential to maximizing your results and minimizing your risk of injury.

Warmup for 3-5 minutes before you start the workout by practicing the exercises that you will be performing. When you revisit this workout, you can refer back to your notes and try to best your previous performance. And don’t forget to stretch! Particularly any areas that feel sore or tight.

This workout can be performed either indoors or outdoors as it requires no equipment.



Cardio | Time: 20-30 min | Rounds: 5-8 | Reps: 10 reps for birpees & jump squats, 3 sprints, 1 suicide | Equipment: none


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Birpees/Beginner Birpees (10 reps)
Sprints (3 sets up & back)
Jump Squats/Squats (10 reps)
Suicides (1 set)


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