Intermediate Difficulty

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Beginner Difficulty

THROUGH

Advanced Difficulty

The 15 minute Hurricane cardio workout will get your heart rate up and burn calories in a hurry! HASfit’s cardio exercises at home are great for both men and women. This is one of the best cardio workouts because we provide movements for beginners through advanced trainees.

Cardio Exercise Routine Instructions: Choose which exercise is appropriate for your fitness level for each set. Complete 2 rounds of each exercise.
DB Snatches + Jump OR Power Shrugs x 45 seconds
Smurf Jacks OR Jumping Jacks x 45 seconds
Battling Ropes w/ Squat OR Battling Ropes x 45 seconds
Scissor Jumps OR Switch Jumps x 45 seconds
High Plank + Alternating Arm Raises OR High Plank from knees + Alternating Arm Raises x 45 seconds
Run in place + Shoulder Raise x 45 seconds
Alternating Dumbbell Push Jerk x 45 seconds
Sumo Squat Jumps OR Lateral Drops x 45 seconds
Lateral Plank Walks OR High Plank Toe Taps x 45 seconds
Posterior Swing + Jump OR Posterior Swing to Overhead x 45 seconds

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Intermediate Difficulty

Use this Scorching cardio interval training in the gym to burn calories fast. HASfit’s cardio interval workouts are great for both men and women. The aerobic interval training is for intermediate to advanced trainees.

Cardio Interval Exercise Instructions: Complete 5 rounds of each exercise for the prescribed time.
Slalom Skiers x 30 seconds
Run 100M or .06 miles
High Plank Kick Throughs x 30 seconds
Sledgehammers x 30 seconds
Bike Sprints 4 x 10 seconds sprint followed by 20 seconds of low effort
Dumbbell Pull and Press x 30 seconds

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Beginner Difficulty

Complete 4 rounds of each cardio exercise:
High Knee + Front Kick + x 30 seconds
Straight + Straight + Hook + Hook x 30 seconds
Posterior Swing to Overhead x 30 seconds
Opposite Side Raise + Leg Raise x 30 seconds
Standing Twists x 30 seconds
Wall Mountain Climbers x 30 seconds
Side to Side Punches x 30 seconds
Step in Step Out x 30 seconds
1,2 Duck x 30 seconds
Staggered Butt Kicks + One Arm Up x 30 seconds

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