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4 Minute Bodyweight Cardio Blast


Filed Under (Fitness, General) by Rick Kaselj

Today, I got a workout for you straight from New York.

Kate V headed outside and did a quick workout for everyone at EFI.

Very cool to see the New York landscape behind her.

Enjoy the workout!

Take it away, Kate….

Rick Kaselj, MS

P.S. – Make sure to enable pictures so you can see the workout.


Hey I am Kate Vidulich, bodyweight training expert here at FatLossAccelerators.com. I have got a special workout video for my buddy Rick Kaselj from Exercises For Injuries.

Now this work out today is the perfect replacement for your regular boring cardio workout. It is non-impact and high intensity so it’s going to help you to burn more calories in less training time.

4 Minute Bodyweight Cardio Blast

CLICK HERE to watch the YouTube video.

We have got 4 different exercises and you are going to do 30 seconds of each exercise with a 30 second transition in between. Let me show you the moves and then it’s your turn to go rock it out.

#1 – Bodyweight Squat

You are going to start with body weight squat. Feet are shoulder width apart and you are going to squat down with your chest up.

Bodyweight Squat

Bodyweight Squat

Make sure you bend first at your hips and you want to keep your chest up nice and high. You are going to do 30 seconds of as many bodyweight squats as you can.

#2 – Plank

You are going to go down the ground, you are going to hold the plank and you are going to pull your elbows and squeeze your butt and abs and hold this position for 30 seconds.



#3 – Total Body Extension

Then you are going to take another thirty seconds rest and then you are going to move into a total body extension.

Total Body Extension

Total Body Extension

You are going to bend your knees just slightly at about a quarter squat and then you are going to explode up over your head. You are going to do 30 seconds of as many reps as you can of the total body extension.

# – Power Punch

You are going to bring your left foot forward and you are going to go right and left as fast as you can imagining that you are fighting someone.

Power Punch

Power Punch

They are the four exercises in this circuit. You are going to do that twice. You want to make sure that your heart rate is getting really high in that thirty seconds.

If you like this workout, you can check out bodyweight cardio 500 program. It is a program that is going to help you to burn more calories both during and after your workouts so you get to accelerate your fat loss results.

Have an awesome day!

The Bodyweight Cardio 500 System

Kate Vidulich


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