Are you ready to get sweaty? Today we’re doing a five-move cardio circuit workout with an awesome EMOM finisher. Now might be a good time to think back on your progress so far. When you’re completing this cardio circuit, take a moment to listen to your body. What feels easier than it used to? What still feels difficult? What is challenging, and what is rewarding?
We’ve only been on this challenge journey for three weeks, but still—that’s a long time to commit to doing anything regularly (so congratulations, you!). It’s also enough time that you might start to notice little changes in your body and how it feels as it carries you through these aerobic workouts.
If you remember, last week we spoke a bit about why cardiovascular strength is so important: It can help your heart pump blood throughout your body, improve your mood, and help improve cognitive functioning. We also mentioned how the more cardio you do, the easier it gets.
As we near our final week of the Better Together Challenge, recognize your achievements, even if that just means going a little longer without needing a breather. And if you’re still feeling challenged, or like the cardio isn’t getting any easier, that’s A-OK and totally normal—just keep at it, and soon enough, aerobic exercises like today’s cardio circuit workout will start to feel more natural. Also, you’re not imagining it—our Better Together workouts do get slightly more challenging each week, so that you never get too comfortable.
One last thing to note before you crush this circuit: If you’re having difficulty breathing, or feel severe chest pain, see your doctor ASAP. If you ever feel chest tightness during a cardio circuit workout, there are a few possible culprits, some of which are totally benign—so don’t freak out yet. Click here to read more about what they could be.
Let’s do this!
The cardio circuit workout below is for Day 19 of the SELF Better Together Challenge. Check out the full month of workouts right here. Or go to the workout calendar here. If you haven’t signed up to receive daily emails, do that here.
WORKOUT DIRECTIONS
Do each move below for your selected interval of work and rest. At the end of all the moves, rest for 60 seconds. That’s 1 circuit. Do the circuit 3–5 times. Then try the EMOM finisher.
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Option 1: 30 seconds of work, 30 seconds of rest
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Option 2: 40 seconds of work, 20 seconds of rest
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Option 3: 50 seconds of work, 10 seconds of rest
EXERCISES
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Side Shuffle With Floor Tap
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Panther Plank to High Plank
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Russian Twist
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Mountain Climber
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Squat to Lateral Lunge
10-10-10 EMOM FINISHER
Do each move below for 10 reps as fast as you can. If you finish in under 60 seconds, rest. At the start of the next minute, repeat the circuit again. Continue in this way for 4 minutes. Note: On the squat to lateral lunge, count each lateral lunge as 1 rep. On the skaters, count each side as 1 rep.
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Skater x 10 reps
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Squat to Lateral Lunge x 10 reps
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Squat Pulse x 10 reps
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Pinterest
Katie Thompson1 Side Shuffle With Floor Tap
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Stand with your feet hip-width apart, core engaged, and hands clasped at chest height.
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Come into a half squat by bending your knees a little and sending your butt back.
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From that position, shuffle to the right as quickly as possible for 4 to 5 feet (or as space allows). Move your feet fast, going for speed rather than how big of a step you can take.
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When you reach the end, tap the floor with your right hand.
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Shuffle to the left and tap your left hand to the floor.
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Continue to move back and forth as quickly as possible.
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Pinterest
Katie Thompson2 Panther Plank to High Plank
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Start in an all-fours position with wrists under your shoulders and knees directly under your hips. Tuck your toes and lift your knees a few inches off the floor, so that you feel your core engage. Your back should be flat, and your weight evenly distributed on your hands and toes. This is your panther plank.
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From this position, step your right toes back to straighten your leg, then step your left toes back to straighten your leg, coming into a high plank position. Pause here for a breath.
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Now step your right foot forward, then your left foot forward, returning to your panther plank position.
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Continue to alternate between panther plank and high plank.
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Pinterest
Katie Thompson3 Russian Twist
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Sit tall with knees bent and feet flexed, so heels rest on the floor. Keep your back as flat as possible, chest up, and core engaged.
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If you’re using a weight, hold one weight with both hands close to your chest. If you’re not using a weight, hold hands in prayer at chest height.
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Rotate your torso and arms to the right, bringing hands down by your side. (Your hands do not have to touch the floor.) Keep your legs and hips as still as possible, and do not arch or round your spine as you twist.
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Repeat on the other side. Move as quickly as possible, rotating side to side, while maintaining good form.
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Make it harder: Lift feet off the floor, so shins are parallel to the floor and you balance on your sit bones throughout the exercise.
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Pinterest
Katie Thompson4 Mountain Climber
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Start in a high plank position, with your wrists directly under your shoulders, core engaged, hips level, and legs extended straight behind you.
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Engage your core and draw your right knee to your chest.
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Return to your starting position and immediately draw your left knee to your chest.
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Return to your starting position.
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Continue to alternate, moving quickly.
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Pinterest
Alexandra Genova5 Squat to Lateral Lunge
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Start with your feet hip-width apart, core engaged, and hands held in a prayer or fist at chest height.
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Do a squat by hinging at the hips, sending your hips back, and bending both knees until your thighs are parallel to the floor.
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Stand and immediately step out to the right with your right foot.
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Bend your right knee, sending your hips back, and sink into a lateral lunge, keeping your left leg perfectly straight.
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Push off your right foot and return to your hip-width position, then immediately send your hips back, bend both knees, and sink into another squat.
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Now step out with your left foot to do a lateral lunge on the left side. Then return to a squat.
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Continue to alternate sides with your lateral lunges, adding a squat between each one.
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Pinterest
Remi Pyrdol6 Skater
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Stand with your feet hip-width apart. Lift your right leg and jump to the right. Let your left leg straighten and follow.
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As you land on your right foot, swing your left foot behind you and tap the floor with your left toes. Swing your left hand in front of your body as your right arm swings behind you, naturally.
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Swing your left leg back to the left and jump, landing lightly on your left foot and allowing your right foot to swing behind you. Swing your right arm in front, left arm behind.
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Continue to alternate sides, moving as quickly as possible.
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Pinterest
Katie Thompson7 Squat Pulse
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Stand tall with your feet hip-width apart and core engaged.
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Send your hips back and bend both knees to drop into a squat, allowing your knees to bend to at least 90 degrees, so both thighs are parallel to the floor.
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From here, stand up halfway, squeezing your glutes to come into a half-squat.
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Lower again into a full squat.
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Continue to pulse halfway up and back down.
