All products featured on Self are independently selected by our editors.
However, we may receive compensation from retailers and/or from purchases of products through these links.
Get ready to dive into Day 5 of the28-Day Cardio and Strength Challenge!
Katie Thompson
If youve landed on this page and want to know more, check out the whole challengeright here.
Today is a beginner cardio workoutmeaning its time to get your heart rate up.
As youve probably noticed by now, all of the workouts in this challenge are timed.
That means, it’s possible for you to move at a pace that feels challenging for you.
The beginner cardio workout below is for Day 5.
Check out the full month of workoutsright here.
Or go to theworkout calendar here.
After your last move, rest for 60 seconds.
That’s 1 circuit.
Do the entire circuit 3-5 times.
After your last circuit, try the Bonus Move for 60 seconds.
Skater
Stand with your feet hip-width apart.
Lift your right leg and jump to the right.
Let your left leg straighten and follow.
Continue to skate from side to side.
3-Point Toe Touch - Repeat on Each Side
Stand with your feet close together and core engaged.
Come into a half-squat by bending both knees just a little and sending your hips back.
Immediately tap them to the far right side, then return to start.
Now tap them behind you, then return to start.
You should really feel this in your left glute (your supporting leg).
Focus on keeping your core engaged and back straight throughout.
Do all the reps on one side, then repeat on the other side.
Flutter Kick
Lie faceup with your arms on the floor by your sides.
Now prop yourself up with both of your arms, so youre in a reclined position.
Engage your core and lift both legs about 6 inches off the floor.
Keep your core engaged so you do not add additional stress to your lower back.
If this is too challenging, bring your legs higher.
Kick your feet (like you’re swimming freestyle) up and down while maintaining an engaged core.
Bonus Move: Tuck-Up
After your last circuit, try the bonus move for 60 seconds.
Lie faceup, with legs extended and arms at your sides.
Engage core and crunch up, bringing knees to chest, and wrap hands lightly around your shins.
Lower to return to hollow hold position.
Pin This Workout!
All images and gifs: Photographer:Katie Thompson.
Stylist:Rika Watanabe.
Hair:Hide Suzuki.
Makeup: Rachel Ghorbani.
All products featured on SELF are independently selected by our editors.
If you buy something through our retail links, we may earn an affiliate commission.