Cardio Endurance Builder

Steady intervals to elevate heart rate and build aerobic capacity.

1. Rowing (with rowing machine)

   3 sets

   0 reps

   25s rest

2. Jumping Jack

   3 sets

   0 reps

   25s rest

3. Mountain Climber

   3 sets

   0 reps

   25s rest

4. Skater

   3 sets

   0 reps

   25s rest

5. Butt Kicks

   3 sets

   0 reps

   25s rest

6. Quick Feet Run

   3 sets

   0 reps

   25s rest

7. Alternate Punching

   3 sets

   0 reps

   25s rest

8. High Knee Skips

   3 sets

   0 reps

   25s rest

Higher-intensity plyometric circuit for speed, coordination, and VO₂ boost.

1. Burpee

   3 sets

   0 reps

   30s rest

2. Plyo Jacks

   3 sets

   0 reps

   30s rest

3. Lateral Bound

   3 sets

   0 reps

   30s rest

4. Star Jump

   3 sets

   0 reps

   30s rest

5. Jack Jump

   3 sets

   0 reps

   30s rest

6. Jump Lunge To Feet Jack

   3 sets

   0 reps

   30s rest

7. Skater Hops

   3 sets

   0 reps

   30s rest

8. Vertical Mountain Climber

   3 sets

   0 reps

   30s rest

Longer work intervals on cardio machines and ropes to build stamina.

1. Assault Bike Run

   3 sets

   0 reps

   20s rest

2. Rowing (with rowing machine)

   3 sets

   0 reps

   20s rest

3. Jump Rope

   3 sets

   0 reps

   20s rest

4. Double Under Jump Rope

   3 sets

   0 reps

   20s rest

5. Side to Side Jump Rope

   3 sets

   0 reps

   20s rest

6. Battling Ropes

   3 sets

   0 reps

   20s rest

7. Elliptical Machine Skiing

   3 sets

   0 reps

   20s rest

8. Stationary Bike Run

   3 sets

   0 reps

   20s rest