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Interval Cardio Workout Advanced Blasts Calories & Targets The Lower Body

The interval cardio workout for advanced includes 3 mini-circuits that burn fat, blasts calories, boosts endurance, and targets the entire lower body.

Start with 30-60 seconds of the first three exercises going from one to the next without rest.

Adjust the time based on your fitness level. After one complete circuit rest for 30 seconds then repeat 4 more times.

You'll be doing 5 total circuits and you can vary the time on each round depending on how much time you have, your energy levels, or your fitness level.

Finish up with the stretches for the amount of time indicated.

Exercise
Fast Feet on Box
1. Stand behind box and place one foot on top of box, heel close to the closest edge.
2. Push off the box and explode vertically to bring the other foot onto the box.
3. Step back down with your feet reversed.
4. Repeat with other leg and continue according to prescribed number of repetitions.

Interval Cardio Workout Advanced Tip:
This is your warm-up and recover exercise so try working at a level 6 out of 10 intensity or 65-70% of your target heart rate.
Sets RepsWeight/
Resistance
TempoTime
1 1 minute
2 1 minute
3 1 minute
4 1 minute
5 1 minute
Jump Rope (basic 2 feet)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
Continue for the prescribed number of jumps or time.


Interval Cardio Workout Advanced Tip:
This is your medium intensity interval so be sure to work hard but not so hard that you struggle with the next exercise. Try a level 7-8 out of 10 intensity or 75-80% of your target heart rate.
Sets RepsWeight/
Resistance
TempoTime
1 30 seconds
2 45 seconds
3 45 seconds
4 1 minute
5 1 minute
Mountain Climbers
1. Start by getting on your hands and feet in a prone position.
2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth.
3. Repeat this movement for the required number of seconds.

Interval Cardio Workout Advanced Tip:
This is your high intensity interval so work extra hard but make sure to maintain good form. Aim for a 9 out of 10 intensity or 85-90% of your target heart rate.
Sets RepsWeight/
Resistance
TempoTime
1 30 seconds
2 45 seconds
3 45 seconds
4 30 seconds
5 30 seconds
Mudra Roll-up
1. Begin standing in a forward bend position feet are hip-width apart toes are facing forward head and arms are relaxed down towards the floor.
2. Bend the knees and interlock the fingers behind the body. Now straighten the legs and reach the arms away from the body slowly, roll the spine up vertebrae by vertebrae until you come back to the standing position.
3. Allow the head to be the last thing that comes up. Keep the palms pressing towards one and other and the shoulders rolled open and back.
4. Repeat this exercise 5 times breathing smoothly and slowly.


Interval Cardio Workout Advanced Tip:
Hold this stretch in the bent over position making sure bend from the hips and to squeeze the shoulder blades to open up the chest.
Sets RepsWeight/
Resistance
TempoTime
1 60 seconds
Pigeon
1. Place the right knee forward and extend the left leg back. Make sure that the right toes are facing in on an angle and the left toes are pointed and facing down. Place the hands on either sides of the knee and shift the weight over to the left while lengthening the spine.
2. Square the hips and the shoulders. Move the right foot away from the groin working towards a 90-degree angle with the right calf. The right hip may or may not be connected the floor. The left hip is facing down towards the floor. If there is too much pressure in the knee, readjust the calf.
3. Replace this posture with the modified pigeon. Inhale and lengthen the spine, exhale and lower down onto the elbows maintaining the weight shift over to the left hip. Rock from side to side to help to increase the circulation in the hip joint.
4. Only if you are incredibly flexible in the hip, start to work your chest down to the floor extending your arms out in front of you. The left hip, thigh, calf and top of foot is facing towards the floor. Relax the head, neck, shoulders and face. Breathe into the hip and back body. Relax in this pose for 5 to 15 deep breaths. Repeat on the other side.


Interval Cardio Workout Advanced Tip:
Sets RepsWeight/
Resistance
TempoTime
1 60 seconds each side
Windmill
1. Place the feet wide apart, big toes facing in, toes facing out. Press down through the right hand and lift the left arm towards the sky, look straight ahead or look up.
2. Lift the tailbone towards the sky and push down through all four corners of the feet. Lift the kneecaps up by contracting the quadricep muscles. Maintain a straight spine and keep the legs straight but not locked.
3. Maintain this pose for 5 to 10 deep breaths.


Interval Cardio Workout Advanced Tip:
Rotate from the rib cage and try to stack shoulder on top of shoulder to reduce upper back and neck strain.
Sets RepsWeight/
Resistance
TempoTime
1 60 seconds each side

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