Total Workout Time: 11 minutes
Total Calories Burnt Per Set: 117 calories

For those who have served in the military (or if you’ve ever been curious about basic training), get ready because you’ll love this workout. This high-intensity workout features a variety of exercises that are favorites among military trainees. Get ready to challenge yourself with an intense cardio workout. This one will leave you feeling like you just went through a battlefield.

Directions:

• Complete the timed repetition of an exercise before moving on to the next exercise.
• Try to move at a vigorous pace.
• Do not take a break until you’ve completed all of the exercises.
• Optional: Once you finish, rest for 3 minutes and do the list again at the same intensity.

SKIPPING ROPE: 60 seconds

Primary Muscle Group Activated: Quadriceps, Hamstrings, Calves
Secondary Muscle Group Activated: Shoulders, Forearms

1. Stand tall with a tight core, your chest up, and your hands at your sides. Each hand should be holding the handle of a jump rope. The jump rope should be lying behind you.
2. Begin the exercise by swinging the jump rope above your head and forward towards the ground. As the rope comes around, push off the ground with the ball of your foot, jumping into the air.
3. Continue swinging the rope in this fashion, jumping as it makes its rotations.

PUSH UP: 30 seconds

Primary Muscle Group Activated: Chest, Triceps
Secondary Muscle Group Activated: Shoulders, Abdominals

1. Come to the ground and lie face down. Position your hands directly below your shoulders while bringing your legs together and extending your feet behind. Tighten your core while focusing on keeping the hips elevated.
2. Begin the movement by pushing yourself up. Again, focus on maintaining a tight core and elevated hips.
3. At the top, pause then slowly bring yourself back down. Once the upper arms are parallel with the floor, pause and push yourself back up.

JUMPING JACKS: 60 seconds

Primary Muscle Group Activated: Quadriceps, Hamstrings, Calves
Secondary Muscle Group Activated: Shoulders

1. Stand tall with a tight core, your chest up, and your hands at your sides.
2. Begin the movement by pushing off the ground and jumping up. In midair, separate your feet and move your hands together above your head.
3. Now reverse the movement, bringing your feet back together and your hands back at your sides. Repeat for the desired repetitions.

MOUNTAIN CLIMBERS: 60 seconds

Primary Muscle Group Activated: Abdominals
Secondary Muscle Group Activated: Hamstrings, Quadriceps, Calves

Begin in a Push-Up position with your hands below your shoulders and your feet behind you. Push yourself up and tighten your core. Keep your head in a neutral position.

Start the movement by driving your left knee up and towards your chest. Contract the core as you do. Now, reverse the movement, bringing your left knee back while simultaneously bringing your right knee forward. Continue in this back and forth motion until you’ve completed all repetitions.

STEP UP WITH KNEE RAISES: 30 seconds

Primary Muscle Group Activated: Quadriceps, Hamstrings, Calves
Secondary Muscle Group Activated: Hip Flexors, Abdominals

1. Place a box or bench in front of you. Stand tall with your chest up, core braced, and hands up for balance.
2. Begin the movement by stepping on to the box with your left foot. Push yourself up with your left foot only. As you move up, bring the right knee forward and up. Now step down with your right foot and bring the left foot to the ground.
3. Repeat the movement but be sure to switch sides, stepping up with your right foot and swinging your left knee up.

BURPEES: 30 seconds

Primary Muscle Group Activated: Chest, Quadriceps, Hamstrings
Secondary Muscle Group Activated: Shoulders, Triceps, Calves

1.  Stand tall with a tight core, your chest up, and your feet together. Engage the core before and during the exercise.
2.  Being by kneeling down to the ground, placing your hands on the floor and kicking your feet back. Perform a push-up from the plank position.
3.  Now jump your feet back up towards your hands. From this kneeling position, jump straight into the air. Land softly and begin again.

JOGGING: 60 seconds

Primary Muscle Group Activated: Quadriceps, Hamstrings, Calves, Hip Flexors
Secondary Muscle Group Activated: Abdominals

1. Standing tall with your chest up, shoulders back, and core braced, begin by walking at a normal pace. Your hands should be shifting back and forth at hip level.
2. Slightly lean forward and pick up your speed, taking larger strides in your steps. You will push off the ground with the ball of your foot and land on your heel.
3. Continue at a comfortable pace that allows for larger strides but also medium intensity.

NOTE: This caloric expenditure has been determined based on what a 30 year old, 5’ 7”, 160-pound woman would burn during a weightlifting workout at moderate to high intensity. These figures will vary based on age, gender, diet, lifestyle, prior medical history, and a number of other factors.

Love this workout? We've got more…

4 Alarm Blaze Core Workout

Legs Of Steel 100 Calorie Workout

Rosie the Ripper Workout

Are you having trouble getting into a regular fitness routine?

Would you love to have a fit, buff body but never seem to be able to stick to a regular workout schedule? We can help you with that! It’s all about shifting your mindset, learning those strategies, and making smart and detailed step by step plans for achieving your goals (fitness and anything else). If you’ve never done it before, that might seem easier said than done. That’s exactly why we've created the 30 Day Challenge to help break down each of these strategies, teach you how to shift your mindset to optimize success and help you make a plan that will help you actually accomplish your goals by turning them into real, lasting lifestyle habits.

Learn more about creating the most achievable goals, how to create plans, stay on track, plus worksheets, printables, & daily videos to guide you along this journey. If you’re ready to start creating your own success sign up for my Ideal Me 30 Day “Design Your Life” Challenge now!