Team SELF Challenge Day 2: A Quick, No-Equipment Cardio Workout

Good news: You need only your bodyweight for this cardio circuit workout, part of our month long no-equipment #TeamSELF 2020 Spring Fitness Challenge—and with just five exercises, you can get through it in about 20 minutes. But you are going to have to push yourself.

The moves in this sequence are HIIT style, meaning you’ll alternate quick, intense efforts with short recovery periods. For those quick bursts you’ll want your effort (which is completely unique to you) to be somewhere from 7 to 9 on a scale of 1 to 10, with 10 being an all-out effort. Again, don’t worry about reps. You may complete more reps of one exercise than another, which is totally okay. Just keep moving with good form.

Scroll down for Day 2’s HIIT cardio circuit workout, making sure to warm up first (here’s a warm-up sequence to try), and don’t forget to check out the full month of workouts here, or go to the workout calendar here.

Workout Directions

Do each move below for your selected period of time and rest. At the end of all the moves, rest for 60 seconds. That’s one circuit. Do the entire circuit three to five times. After your last circuit, try the Bonus Move for 60 seconds.

Option 1: 30 seconds on, 30 seconds off
Option 2: 40 seconds on, 20 seconds off
Option 3: 50 seconds on, 10 seconds off

Squat Thrust

Stand with your feet at least hip-width apart, core engaged.
Place both of your hands on the floor, then jump your feet back to come into a high plank position. Your core should be engaged, your hips level, and your wrists should be directly under your shoulders.
Hop your feet forward, to come to a low squat position, and immediately stand up, squeezing your glutes at the top. Repeat.
To modify this move, step your feet back instead of jumping them back.

jumping jacks — Katie Thompson
2
Jumping Jack
Jump both legs out while raising both arms above your head until your hands meet.
Return to starting position.
Continue this movement.

Russian Twist with Dumbbell — 3
Russian Twist
Sit with your knees bent out in front of you, feet flexed and heels on the floor.
Hold your arms in front of you, and rock your torso back until you feel your abs fire and are resting on your sit bones.
Keeping your abs engaged, twist your torso from right to left.
**Optional:** Hold one dumbbell as shown while performing this move.

Forearm Plank Hold

Place your forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel.
Extend your legs behind you, feet hip-width apart.
Tuck your tailbone and engage your core, butt, and quads.

Bonus Move: Squat Thrust

After your last circuit, try this bonus move for 60 seconds.

Stand with your feet at least hip-width apart, core engaged.
Place both of your hands on the floor, then jump your feet back to come into a high plank position. Your core should be engaged, your hips level, and your wrists should be directly under your shoulders.
Hop your feet forward, to come to a low squat position, and immediately stand up, squeezing your glutes at the top. Repeat.
To modify this move, step your feet back instead of jumping them back.