Skimble
Workout Trainer on iOS Device
Download on the App Store   Download Workout Trainer from Google Play.   Download Workout Trainer from Samsung Galaxy Store
Free Moderate Workout

Cardio Keen

Moderate   13 minutes

Target Areas: Lower Body

Equipment: Rowing Machine, Cardio Machine, Elliptical

Cardio Keen
Tags
Full Gym Workouts Lower Body Workouts Rowing Machine Workouts Cardio Machine Workouts Elliptical Workouts
Description

Get ready to grind! This short cardio blaster will have you on the move and bouncing around chasing that exercise high. You will need access to a rower, elliptical, and stationary bike to compete in this workout.

Exercises

Set 1: 1 round
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
10 reps
Rowing
Resistance: Moderate
Effort: Moderate
Rowing
1 minute
Rest
Rest
20 seconds
Pop right back up to the start position and repeat.
Drop Squats
10 reps
Treadmill Running
Incline: Moderate
Effort: Moderate
Treadmill Running
1 minute
Rest
Rest
20 seconds
Pop Squats
Effort: Vigorous
Pop Squats
10 reps
Elliptical
Resistance: Moderate
Effort: Vigorous
Elliptical
1 minute
Rest
Rest
20 seconds

Set 2: 1 round
Ice Skaters
Effort: Vigorous
Ice Skaters
1 minute
Rest
Rest
30 seconds

Set 3: 1 round
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
10 reps
Rowing
Resistance: Heavy
Effort: Vigorous
Rowing
1 minute
Rest
Rest
20 seconds
Pop right back up to the start position and repeat.
Drop Squats
10 reps
Treadmill Running
Incline: Moderate
Effort: Vigorous
Treadmill Running
1 minute
Rest
Rest
20 seconds
Pop Squats
Effort: Vigorous
Pop Squats
10 reps
Elliptical
Resistance: Heavy
Effort: Very Hard
Elliptical
1 minute
Rest
Rest
20 seconds

Set 4: 1 round
1 2 Burpees
Effort: Vigorous
1 2 Burpees
1 minute

Appears In

cardio
Cardio
butt & legs
Butt & Legs

Related Workouts

The Cardio Toner
The Cardio Toner
26 minutes, Moderate
Crazy for Cardio
Crazy for Cardio
20 minutes, Intense
Not Your Average Cardio Hour
Not Your Average Cardio Hour
1 hour, Intense
Cardio Core B
Cardio Core B
23 mins 15 secs, Moderate
Cardio Fit Session
Cardio Fit Session
50 mins 20 secs, Moderate
Cardio My Heart
Cardio My Heart
15 minutes, Beginner
Do this workout in Workout Trainer
✓ Follow along to move-by-move multimedia workouts
✓ Integrated smartwatch & heart rate monitor experience
✓ Earn points, compete on the Leaderboard, stay motivated!
✓ Scheduling to fit your busy lifestyle
Download on the App Store   Download Workout Trainer from Google Play.

Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Show More

You Might Also Like

Exercises for Starters

Exercises for Starters

Beginner 16 mins  
Core   Exercise Mat
Full Body Flexibility

Full Body Flexibility

Beginner 13 mins  
Legs   Foam Roller, Wall
Hill Hike

Hill Hike

Beginner 30 mins  
Legs   Treadmill, Cardio Machine
Strengthen Glutes & Core

Strengthen Glutes & Core

Moderate 45 mins  
Lower Body   Exercise Mat
On the Ball!

On the Ball!

Moderate 8 mins  
Core   Stability Ball
All About Balance

All About Balance

Beginner 12 mins  
Legs   No Equipment

Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

More: Running, Yoga & Pilates, Fitness Tests, Arms, Butt & Legs, Stretching, Strength, Biking, Warmup, Cooldown, Meditation & Breathing, Low Impact, Walking, Rock Climbing, Endurance, Kickboxing, Dance, Women Focused, Men Focused, Senior Focused, Health Issues, Seasonal, Pro, Free
Do this workout in Workout Trainer, the best free workout app for iOS & Android.