BURN Calories!

burn calories. www.cardiocoffeeandkale.com

 This HIIT workout will have us ready to shed your winter sweaters and get outside in no time!  This is a version of our "CARDIO/CORE" workout and with just a slight modification... it doubles the fun!  The 2 cardio exercises get your heart rate up followed by the 2 core exercised that give you time to recover while also working on your core.   We came up with it for our teen class and they loved it (well, as much as teens LOVE anything)!  It's a simple workout that burns calories and strengthens your core.  As with our Cardio/Core workout, you need no equipment and you can do this anywhere....at home, outside, in your hotel room...truly anywhere!  Spring....here we come!



  • 20 seconds on/10 seconds rest * here is the Seconds app we love for timing circuits*

  • 2 times through circuit for beginner - 4 times through circuit for advanced

  • 1:00-2:00 minutes rest between circuits

  • 10 minutes per circuit

  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Click HERE for full disclaimer.


  • none


  1. jump squat

  2. zig zag jumps

  3. scissor kicks

  4. russian twists

  5. jumping jacks

  6. low kicks

  7. flutter kicks

  8. up/down planks

  9. reverse lunge skip

  10. high knees

  11. in and outs

  12. bird dog

  13. jump lunges

  14. squat jacks

  15. bicycles

  16. plank rock on toes

  17. lateral bounds

  18. fast feet

  19. side plank hip tap L

  20. side plank hip tap R

Click on the title of the exercise for a photo or video description.

the perfect calorie burning workout!  www.cardiocoffeeandkale.com

Fill out form below for the PRINTABLE workout.


For more calorie burning workouts