4 Minute Bodyweight Cardio Blast

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

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

It’s 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.

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

Now this workout 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.

CLICK HERE to watch the YouTube video.

We have 4 different exercises that you are going to do for 30 seconds each, 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 Squats

We are going to start with a bodyweight squat. Begin in an upright standing position with your feet shoulder-width apart. Hinge from your hips and bend your knees to lower your seat into a squat position. Keep your toes behind your knees and your chest up. Raise back up to a standing position, squeezing your glutes at the top position. Do as many bodyweight squats as you can in 30 seconds.

Bodyweight Squat

Bodyweight Squats

#2 – Plank

Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Lower to your forearms and step back with both feet to move into a forearm plank position. Maintain good alignment with your head, shoulders, hips, and legs. Pull your elbows back and squeeze your glutes and abs. Hold this position for 30 seconds.

Plank

Plank

#3 – Total Body Extensions

Begin in an upright standing position with your feet shoulder-width apart. Hinge from your hips and bend your knees slightly as you extend your arms behind you, then return to a standing position, raising to your toes and lifting your arms overhead in an explosive movement. Do as many total body extensions as you can in 30 seconds.

Total Body Extension

Total Body Extensions

# – Power Punches

Begin in an upright standing position with your feet shoulder-width apart. Take a step forward with one foot to move into a fighter stance. Squeeze your hands into fists and hold them at chest-height. Punch forward with one hand, retract your arm, and repeat the movement on the opposite side. Continue in a rapid, punching motion for 30 seconds.

Power Punch

Power Punch

Those are the four exercises in this circuit. Go through the circuit twice, working hard to ensure your heart rate is elevated during those thirty second periods.

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

Have an awesome day!

Kate Vidulich

Cardio for Those Who Hate Cardio