Welcome to Episode 43 of the Challenge of the Week series from Bloom to Fit. This week’s episode is a bodyweight workout that belongs to the 14 Day Bodyweight Cardio Challenge.
Whether you’re taking part in the 14 day fiesta or not, this workout will have your fat stores screaming for mercy in as little as six minutes!
As always, no gym is required. All you need for this one is a timer and a little bit of space. Let’s get to it.
Challenge of the Week [Episode 43]
To download a printable version of this workout (and get access to previous week’s workout logs), click here for access.
- Timer: GymBoss Timer
Total time estimate to complete the workout: 6-8 minutes
Before you begin:
Always include a proper warm-up before you start your workout. Your warm-up should consist of the following:
- A few minutes of light aerobic activity,
- Corrective stretches (optional),
- A series of mobility movements.
For details on how to structure a good warm-up, see the Perfect Warm-up Series.
The Fitness Challenge:
This week’s workout is the Bodyweight Cardio Test. It is built around three powerful bodyweight training exercises: bodyweight squats, burpees, and mountain climbers.
Set your timer for six (6) minutes and complete as many rounds as you can of the following exercises:
- 10 bodyweight squats
- 5 burpees
- 25 mountain climbers (25 each leg)
You are free to rest as much as you want, but the timer keeps going until the six minutes are up. Your objective is to complete as many full rounds as you can before the timer goes off. If you can get five (5) rounds or more, you’re golden.
Here’s what the workout looks like:
Press play to watch the video.
After your workout
When your timer is done, DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.
Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.
Change the Intensity:
Depending on your current fitness level and limitations, you might want to make some modifications. Here are your options:
To make the workout easier:
Here are some ways you can make the workout less challenging:
- Shorten the workout to five (5) minutes
- Add a 20 second break between each round
To make the workout harder:
Here are ways you can make the workout more challenging:
- Extend the workout to ten (10) minutes
- Double your reps for each round
- Complete the workout without taking any breaks
Make sure to track your results and share them in the comment section below. I’d love to see what kind of time you can achieve. Good luck!
To download a printable version of this week’s workout, use the sign-up form below! You’ll get free access to all of the previous weeks’ workout PDFs.