Vacation Bodyweight Workout

30-Minute Intermediate Cardio Bodyweight Workout

Warm-Up (5 minutes)

• Jumping Jacks – 1 minute

• Arm Circles – 30 seconds forward, 30 seconds backward

• High Knees – 1 minute

• Hip Circles – 30 seconds each direction

• Bodyweight Squats – 1 minute

Workout (20 minutes) — 4 Rounds (5 minutes each round)

Perform each exercise for 40 seconds, then rest for 20 seconds before moving to the next.

Round 1

1. Burpees – Full body cardio blast

2. High Knees – Drive knees up, pump arms

3. Squat Jumps – Explosive power and leg strength

4. Push-Up to Plank Jack – Upper body and core combo

5. Mountain Climbers – Core, cardio, and coordination

Round 2

1. Skater Jumps – Lateral movement and leg power

2. Jumping Lunges – Dynamic lower body strength

3. Inchworm to Shoulder Tap – Core and shoulder stability

4. Star Jumps – Explosive cardio jump

5. Speed Skaters – Quick side-to-side movement

Round 3

1. Frog Jumps – Leg power and endurance

2. Crossbody Mountain Climbers – Twist for an oblique burn

3. Jump Tucks – Explosive jump bringing knees to chest

4. Side-to-Side Shuffle – Quick footwork and agility

5. Plank to Frogger – Core, hips, and cardio combined

Round 4

1. Lateral High Knees – Move side to side while driving knees up

2. Sumo Squat to Calf Raise – Lower body strength and balance

3. Push-Up to Frog Jump – Full body movement and cardio

4. Side Plank Hip Dips (Switch Halfway) – Core and oblique work

5. Fast Feet to Burpee (10 sec fast feet, 1 burpee) – End with intensity

Cool Down (5 minutes)

• Forward Fold Stretch – 30 seconds

• Hip Flexor Stretch (both sides) – 30 seconds each

• Child’s Pose – 1 minute

• Seated Hamstring Stretch – 30 seconds per side

• Chest Opener Stretch – 30 seconds

This workout keeps the heart rate up, builds strength, and improves endurance. Let me know if you’d like any modifications! All workouts can be googled .