Hot Bikini Workout 3: Cardio Blast

Hot Bikini Workout number 3 is here! Are you feeling that bikini body coming on? Hopefully you're rested up from yesterday's less intense tabata core workout, because today is the day to go all out and work up a sweat with all cardio! So, grab your Gymboss interval timer and set it to 8 rounds of 20 seconds work and 10 seconds rest. You'll go through the list of exercises below twice for a total of a 4 minute workout.


  • Mountain climbers
  • High knees
  • Skipping rope
  • Jump tucks

Exercise Descriptions

Mountain climbers

From the plank position on your hands bring your knees up, one at a time, in front of you and "jog" in the plank position. Complete as many as you can in the 20 seconds.

High knees

High knees are like jogging in place, except you bring your knees up in front of you as high as you can. Complete as many as you can in the 20 seconds.

Skipping rope

Pull out your jump rope and pretend like you're back in elementary school. If you're more advanced you can do some double-unders (the rope will pass under your feet twice for each jump), or you can even do another round of high knees with your jump rope. Complete as many as you can in the 20 seconds.

Jump tucks

This might not seem like a traditional cardio workout, but with your upper leg muscles being so large, the explosive action of jumping will get your heart pumping. With jump tucks, you want to jump up and tuck your knees as close/high to your chest as you can. An easy way to get your knees high is to hold your palms out in front of you at waist height and try to bring your knees up to your palms. Complete as many as you can in the 20 seconds.

Did you miss Day 2? Click here to Hiit it!

Did you miss Day 1? Click here to hiit it!

Make sure to push as hard and as fast as you can to make the most of your 4 short minutes

  :) Pamela Find more like this on my Facebook page Gym Free Fitness   Photo by: Butz.2013 is licensed under CC BY 2.0

1 comment

Muchas gracias. ?Como puedo iniciar sesion?

odgcdwfvoz November 12, 2020

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