Cardio & HIIT workout · Beginner
Kettlebell Cardio
Kettlebell swings and bodyweight for conditioning. One kettlebell needed.
- Exercises
- 4
- Total sets
- 13
- Minutes
- 22
Targets: Full Body, Legs, Cardio
The workout
| Exercise | Sets × reps | Rest | Muscle |
|---|---|---|---|
| Kettlebell Swing | 4 × 15 | 45s | Full Body |
| Burpees | 3 × 6-8 | 60s | Full Body |
| Squat Jumps | 3 × 12 | 45s | Legs |
| Jump Rope | 3 × 45 sec | 45s | Cardio |
Programs with these exercises
Beginner
HIIT 3-Day
Three high-intensity interval sessions per week. Short work intervals with rest. Builds fitness and work capacity. Suitable for beginners who can handle bursts of effort.
3× per week
Beginner
Conditioning 4-Day
Four mixed cardio sessions per week. Variety of modalities: jump rope, bodyweight, kettlebell. Good for general fitness and recovery between strength days.
4× per week
Intermediate
Cardio & Core 3-Day
Three sessions per week: cardio blocks plus core finishers. Good for athletes or anyone wanting conditioning and a stronger midsection.
3× per week
Similar workouts
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HIIT 20
20-minute high-intensity interval session. Jump rope, burpees, squat jumps and mountain climbers. Rest 30–60 sec between sets.
4 exercises
Beginner
Jump Rope & Bodyweight Cardio
Rope intervals plus bodyweight moves. No equipment except a jump rope.
4 exercises
Beginner
Burpee & Rope Finisher
Short, intense finisher. Burpees and jump rope only. Use after strength or standalone.
3 exercises
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