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Interval Cardio Workout (Summer SWEAT Series)

An amazing interval cardio workout that will get your heart pumping. You need minimal equipment and can do this fun, challenging workout anywhere!

Interval cardio workout graphic

Special thanks to my friends at Finish Line for supplying me with this amazing outfit from Nike (pictured above). Check it out: Top | Bottoms | Shoes

Equipment Needed: Physio ball, light/medium dumbbells 

Complete the circuit 1 to 2 times through doing cardio of choice (treadmill, elliptical, bike, row).

Sprint .25 miles

10 Narrow Push-Ups: Begin in a high-plank pose. On the inhale, lower down into a narrow (chaturanga) push-up, keeping your elbows close to your sides. Lead with your chest and keep your back flat. Press back up. Modification: Drop down to your knees

Sprint .5 miles

20 Dying Bug with Physio Ball: Begin lying flat on your back. Place a physio ball between your right palm and your left shin. Press firmly into the ball. Extend your left arm long and your right leg long. Point your toes. Then, switch sides and do the same thing with the physio ball between your left palm and your right shin. Alternate 20 TOTAL times.

Sprint .25 miles

10 Forward Raises: Begin standing with your feet hip-width distance apart holding a set of light/medium-size dumbbells in front of your body. On the inhale, raise the dumbbells forward with your palms facing the ground so that they come shoulder height. Keep a slight bend in your elbows so that you do not hyper extend. On the exhale, release back down.

Sprint .5 miles

20 Russian Twists with Physio Ball: Begin seated with your legs extended in front of you. Holding the dumbbell in front of you with straight arms, twist to the right, engaging your obliques. Then, twist to the left. Make sure to keep your chest lifted and back flat. Exhale with each twist.

Sprint .25 miles

10 Lateral Raises: Begin standing with your feet hip-width distance apart holding a set of light/medium-size dumbbells on the sides of your body. On the inhale, raise the dumbbells out to the side with your palms facing the ground so that they come shoulder height. Keep a slight bend in your elbows so that you do not hyper extend. On the exhale, release back down.

Sprint .5 miles

20 Sit-Ups on Physio Ball: Begin with the small and middle of your back positioned on a physio ball. On the inhale, roll your back against the ball to open up your chest. On the exhale, engage your core and slightly lift your chest off the ball to perform a sit-up. Repeat. Modification: Perform a normal sit-up on the ground with no physio ball. 

Disclaimer: Please consult your doctor before starting a new fitness regime. While Lee from Fit Foodie Finds and Monique from Ambitious Kitchen consulted with professional trainers for the Summer SWEAT Series fitness program, you are participating at your own risk. Please modify and listen to your body. 

This post is sponsored by Finish Line as part of the Summer SWEAT Series. I was compensated and all opinions are my own. Thanks for supporting AK!

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