1. High Knees March
40s ON / 20s OFFCue: Drive knees hip height, pump arms, land soft on balls of feet. Nose breathing.
Easier: March in placeHarder: Add arm overhead
20-Min Cardio + Conditioning
No Equipment • RPE 7-8/10 • Apartment Friendly
2-Min Warm-up (40s each): March + big arm circles • Bodyweight squat slow + calf raise • Cat-cow + plank hold 20s
How: 40s work, 20s rest, 3 rounds. Should be breathing hard, can say short sentences. Last round tough but form clean. Low-impact options included.
How: 40s work, 20s rest, 3 rounds. Should be breathing hard, can say short sentences. Last round tough but form clean. Low-impact options included.
2. Squat + Calf Raise Pulse
40s ON / 20s OFFCue: Squat then rise high on toes, squeeze calves 1s. Knees over 2nd toe.
Easier: Half squat no calfHarder: Add 2 pulses bottom
3. Reverse Lunge to Knee Drive
40s ON (20s/side)Cue: Step back long, both knees 90°, drive back knee up tall as you stand.
Easier: Lunge only, hold wallHarder: Add little hop on drive
4. Plank Shoulder Tap - Fast
40s ON / 20s OFFCue: High plank, tap shoulder quick but hips still. Push floor away.
Easier: From kneesHarder: Add 2s hold per tap
5. Incline Mountain Climber
40s ON / 20s OFFCue: Hands on couch, straight line, drive knees to chest alternating quick.
Easier: Slow marchHarder: Full floor plank
6. Glute Bridge March - Active Rest Cardio
40s ON / 20s OFFCue: Hips high, march knees 2in without hips dropping. Keeps HR up but recovers.
Easier: Hold bridgeHarder: Single-leg hold 20s/side
3-Min Cool-down: Walk around 30s • Child's pose 45s • Quad stretch 30s/side • Forward fold + deep breaths 60s