The workout below is for Day 6 of the SELF 2022 Spring Challenge. Check out the full four-week workout program right here. Or go to the workout calendar here. If you’d like to sign up to receive daily emails for this challenge, you can do that here.
You’ve made it to your last workout of the first week: Go #TeamSELF! And we have a challenging routine for you today—a cardio quads and abs workout that will make you breathless.
This is your second cardio workout of the program, so you’re already familiar with the HIIT programming here: You’ll be alternating between a set period of work and a set period of rest or recovery. By keeping the rest short here, there’s more of a cardio demand.
You’ll begin with a plyometric-focused exercise: high knees. This is a high-impact, high-intensity move that mimics the motion of running, albeit in an exaggerated form, so it’ll certainly get your heart pumping (and your core and leg muscles will need to fire too). If you’re looking to make this routine low-impact, you can sub in the high-knee march, where instead of jumping you’ll march your knees up to chest height instead.
Then you’ll go straight into two back-to-back core-focused moves: the Russian twist, which really works your obliques (the muscles along the sides of your abdomen) and the mountain climber, which targets your rectus abdominis (the muscles that run vertically along the front of your abdomen) and your transverse abdominis (your deepest, stabilizing core muscles). As an added bonus, your shoulders and triceps will get some work too, since you’ll be maintaining that plank position as you move your knees up and back.
You’ll finish your circuit with the reverse lunge. Because this is a compound exercise—working large muscle groups across multiple joints—the demand on your body is higher, so you’ll feel more of a cardio component. Your quads and glutes really have to fire during this move too.
Your optional finisher here is also focused on burning out your lower body, thanks to another compound move: the sumo squat. Plus the 60 seconds of work is more than enough for the cardio component to kick in.
Another reminder: Because this is a high-intensity routine, it’s important to warm up your muscles before you get started so you don’t enter into your routine cold. This five-move dynamic warm-up will get your blood flowing.
WORKOUT DIRECTIONS
Complete each exercise for the chosen work/rest interval:
I = 30 seconds work, 30 seconds rest
II = 40 seconds work, 20 seconds rest
III = 50 seconds work, 10 seconds rest
Rest 60 seconds between rounds. Complete 2 to 5 rounds.
EXERCISES
- High Knees
- Russian Twist
- Mountain Climber
- Reverse Lunge
BONUS MOVE
After your last circuit, try the bonus move for 60 seconds.
- Sumo Squat
-
Pinterest
Katie Thompson1 High Knees
- Stand tall with your feet hip-width apart.
- Keep your chest lifted and your abs tight as you quickly drive your knees toward your chest, one at a time.
- Swing your arms, focusing on taking your hands from hip height to chin height in rhythm with your knees.
- One rep equals one kick on your right side plus one kick on your left. Continue alternating for your work period.
-
Pinterest
Katie Thompson2 Russian Twist
- Sit with your knees bent out in front of you, feet flexed, and heels on the floor.
- Hold your hands in front of your chest and lean your torso back until you feel your abdominal muscles engage.
- Slowly twist your torso from right to left. Remember to keep your core tight (and breathe!) throughout.
-
Pinterest
Katie Thompson3 Mountain Climber
- Start in a high plank, with your palms flat on the floor, hands shoulder-width apart, shoulders stacked above your wrists, legs extended, and core engaged. This is the starting position.
- Keeping your core tight, draw your right knee to your chest.
- Return to the starting position and immediately draw your left knee to your chest.
- Return your left leg to the starting position. That’s 1 rep.
- Continue to alternate. The quicker you move your legs, the more of a cardio challenge this will become.
- Make sure to keep your core engaged and back flat throughout. If you have to slow down to maintain form, that’s fine.
-
Pinterest
Katie Thompson4 Reverse Lunge
- Stand with your feet about shoulder-width apart and engage your core.
- Step backward with your right foot, landing on the ball of your right foot and keeping your right heel off the ground.
- Bend both knees to 90 degrees as you sink into a lunge. Focus on keeping your core engaged and your hips tucked (don’t stick your butt out). Sometimes it can be helpful to place your hands on your hips so you can make sure your hips aren’t tilting to the side or forward and back.
- Push through the heel of your left foot to return to the starting position. Repeat on the other side. This is 1 rep. Continue alternating.
-
Pinterest
Katie Thompson5 Sumo Squat
- Stand with your feet wider than shoulder-width apart, toes turned out, hands at your sides. (You can also clasp them in front of your chest if you prefer.)
- Engage your core and keep your chest lifted and back flat as you shift your weight into your heels. Push your hips back and bend your knees to lower into a squat as you extend your arms forward.
- Drive through your heels to stand and squeeze your glutes at the top for 1 rep.
Leave feedback about this