Intermediate Difficulty with Advanced Modifications provided
intermediate workout

This 30 minute fat burning cardio workout will have the fat melting off your body. You’ll perform just one set of each exercise, so it’s perfect for those who get bored easily. This routine also includes a chaos element, so anytime you hear Coach say “chaos” you are to drop down and perform 30 seconds of mountain climbers.

Warm Up


Low Squat Rotation / Against Wall
Standing Arm Hauler
Jog in Place + Arm Crossover

30 Minute Fat Burning Cardio Workout

Punch + Kick / + Knee
Side Shuffle + Reach Jump / Reach Squat
High Plank Extensions / from Knees
Wide High Knees / Wide Hot Feet
Lateral Juke + Shoulder Pulse / Side to Side
Speed Bags
Lateral Drop With Heel Tap / No Tap
Butt Kick + Push & Pull
Travelling Switch Jump / Step Backs
Dolphin Push Up / from Knees
Kicking Bridge / Marching
Around the World / 1,2,3,4
Prone Pullbacks / Feet Down
Scissor Jump + Arm Swing / Reverse Lunge
Push Up + T Rotation / from Knees
Wall Sit Leg Extensions / March

Cool Down
Wall Angels
Kneeling Hip Flexor Stretch
Waterfall
Chest Opener
Toe Touch to Overhead Shoulder Ext