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There’s something for everyone, no matter yourexperience level.
Katie Thompson
Move at a pace that works for you.
Are youbreathing(or holding your breath and then gasping for air)?
Are you pressing your shoulders away from your ears to ensure there’s no tension in your neck?
The beginner cardio workout below is for Day 25.
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 AMRAP.
Bonus: AMRAP(As Many Rounds As Possible)Do 10 reps of each move below in order.
Complete as many rounds as you might in 4 minutes, resting as little as possible.
Step back with your right foot and bend both knees to sink into a lunge.
Keep your core engaged, hips tucked, and back straight.
Return to your starting position by pushing off right foot and stepping forward.
Repeat on the other side.
Continue to alternate sides.
Make it harder:Hold a dumbbell in each hand.
(This position should be similar to a malasana squat pose, if you practice yoga.)
Lift both hands fully off the floor so all of your weight is in your feet.
Your back should be flat and your weight evenly distributed on your hands and toes.
This is your panther plank.
Now step your right foot, then left foot forward again to return to your panther plank position.
Engage your core and draw your right knee to your chest.
Return to your starting position and immediately draw your left knee to your chest.
Return your left leg to your starting position.
Continue to alternate, moving quickly.
Place your hands behind your head, elbows bent and pointing out to the sides.
Use your abs to curl your shoulders off the floor.
This is the starting position.
Twist to bring your right elbow to your left knee, while simultaneously straightening your right leg.
Then, twist to bring your left elbow to your right knee, simultaneously straightening your left leg.
This is 1 rep.
Continue alternating sides.
After your last circuit, try the AMRAP.
Bonus: AMRAPDo 10 reps of each move below in order.
Complete as many rounds as you’re able to in 4 minutes, resting as little as possible.
Pin or save this workout banner so you’re free to easily reference it on the go.
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.
