Do you ever feel so sore for days after a good weight lifting session?  This happens to me quite often, which means I’m always looking for new ways to do cardio training to help my muscles recover.  In between weight training days I will either take a rest day or plan a cardio workout.  Whether it’s running, doing a Treadmill or Elliptical Workout, going to a Spin Class, or doing some bodyweight movements I always feel much better after getting my body moving and after spending extra time stretching for recovery.

Today I’m linking up with Nicole for Wild Workout Wednesday to share some one of my favorite workouts I do on those days I need cardio but don’t feel like hitting the gym.  This workout requires absolutely NO equipment and can be done in your garage, living room, basement, or outside.  And it will still leave you sweaty and sore because of all the great bodyweight movements.  Anytime I write a cardio bodyweight workout it’s guaranteed to have some type of jump squat, burpees, mountain climbers, and jumping lunges.  I think these are all some of the best moves you can do to help tone your entire body.




Instead of giving rep amounts I wrote for you to complete each exercise for one minute before moving onto the next.  If one minute is too long do 45, no shame in modifying!  Try to complete each circuit at least two times through, three if you want an extra challenge.  I like using a Tabata Timer and setting the ‘work’ for one minute and ‘rest’ for 15 seconds to give me a quick breather in between each exercise.

Cardio and Abs Circuit Workout. Strengthen your core and get your heart rate up with these body weight exercises.

Jump Squats

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Straight Leg Raises

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Burpees

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Plank Shoulder Taps

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Tuck Jumps

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Bicycle Crunches

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Skaters

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Mountain Climbers

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Jumping Lunges

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V-Ups

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High Knees

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Side Plank

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When you’re finished be sure to refuel with a good post workout meal with enough carbs and protein.  I like having a Protein Smoothie and my Power Oatmeal.

If you liked this workout be sure to PIN for later and check out my other No Equipment Workouts: Total Body Tabata I Quick and Sweaty And visit my Pinterest Boards for more Circuit Workout Ideas.

Workout Look

Get your sweat on with this Cardio and Abs no equipment workout #wildworkoutwednesday #fitness Click To Tweet

What’s your favorite type of cardio?

What do you like to eat after a workout?

32 Comments on Cardio and Abs Circuit Workout

    • sweetandstrong
      sweetandstrong
      November 9, 2016 at 10:32 pm (6 months ago)

      I am one that actually loves cardio, so I prefer this type of workout when I’m not feeling motivated! Hope you got a good one in this morning!

      Reply
  1. Heather @ Polyglot Jot
    November 9, 2016 at 1:53 pm (6 months ago)

    This is a great combo of moves! I love tabata style workouts because theyre quick and effective.
    Typically I work out after work so i eat dinner right after.

    Reply
    • sweetandstrong
      sweetandstrong
      November 9, 2016 at 10:32 pm (6 months ago)

      I love timed workouts when I don’t need to worry about counting reps. Since I workout in the morning sometimes I’m half asleep when I’m trying to count, hehe.

      Reply
  2. Julie @ Running in a Skirt
    November 9, 2016 at 2:24 pm (6 months ago)

    These are some seriously good moves!! It looks intense, but totally worth it! Tweeted for you!

    Reply
    • sweetandstrong
      sweetandstrong
      November 9, 2016 at 10:33 pm (6 months ago)

      Thanks Julie 🙂

      Reply
    • sweetandstrong
      sweetandstrong
      November 9, 2016 at 10:33 pm (6 months ago)

      It sure is Jen, hope you’ll give it a try someday!

      Reply
  3. Annmarie Licatese
    November 9, 2016 at 2:53 pm (6 months ago)

    Oooh this looks fun! Pinned it for later so I can give it a try when I am feeling brave 🙂

    Reply
    • sweetandstrong
      sweetandstrong
      November 9, 2016 at 10:34 pm (6 months ago)

      Thanks Annmarie! I hope you give it a try someday!

      Reply
  4. Evangeline
    November 9, 2016 at 3:43 pm (6 months ago)

    Oooh I love a good cardio workout. I might try it out today! It’s raining so running is a no go.

    Reply
    • sweetandstrong
      sweetandstrong
      November 9, 2016 at 10:34 pm (6 months ago)

      Yea I can’t do running in the rain or when it gets too cold. Which is why I love bodyweight moves!

      Reply
  5. Lauren
    November 9, 2016 at 7:11 pm (6 months ago)

    oh this looks like a fabulous workout! I love burpees!

    Reply
    • sweetandstrong
      sweetandstrong
      November 9, 2016 at 10:35 pm (6 months ago)

      So glad I’m not the only one that’s a fan of burpees, I don’t feel like there are too many of us, lol.

      Reply
  6. Sarah @ BucketListTummy
    November 9, 2016 at 8:04 pm (6 months ago)

    Circuit style workouts are the only way I can do strength training and abs. This looks hard! Pinning it!

    Reply
    • sweetandstrong
      sweetandstrong
      November 9, 2016 at 10:35 pm (6 months ago)

      Same Sarah! I hope you give it a try someday 🙂

      Reply
  7. Susie @ SuzLyfe
    November 9, 2016 at 8:29 pm (6 months ago)

    True story, I cannot do tuck jumps. AT ALL.

    Reply
    • sweetandstrong
      sweetandstrong
      November 9, 2016 at 10:36 pm (6 months ago)

      Susie I used to look so silly doing them, but after some practice I think I finally got them. I can’t do them quickly in a row, but hey baby steps. You can do IT!

      Reply
  8. Jess @ run pink
    November 9, 2016 at 9:51 pm (6 months ago)

    This looks like a fun routine! I’ll tuck it in my fitness toolbox!! Thank you for sharing. 🙂

    Reply
    • sweetandstrong
      sweetandstrong
      November 9, 2016 at 10:36 pm (6 months ago)

      Thanks Jess I hope you give it a try someday 🙂

      Reply
  9. Stephanie @ Wholesome Paradise
    November 10, 2016 at 1:57 am (6 months ago)

    This post reminded me that I need to workout more. I haven’t had any motivation for it lately.

    Reply
    • sweetandstrong
      sweetandstrong
      November 14, 2016 at 10:06 pm (5 months ago)

      It’s so hard to find motivation this time of year. I just love the energy it gives me!

      Reply
  10. Autumn @ AutumnPTW.com
    November 10, 2016 at 2:55 am (6 months ago)

    These are some of my favorite moves! I love bodyweight workouts, that you can do anywhere! Adding to my to do list 😉

    Reply
    • sweetandstrong
      sweetandstrong
      November 14, 2016 at 10:06 pm (5 months ago)

      Yes, I’m all about workouts I can do at home or when traveling. Body weight movements are the way to go!

      Reply
  11. Nicole @ Fitful Focus
    November 10, 2016 at 12:21 pm (6 months ago)

    Shoulder touches are always surprisingly tough! Great workout!

    Reply
    • sweetandstrong
      sweetandstrong
      November 14, 2016 at 10:07 pm (5 months ago)

      Funny story, I do this move with my elementary students, and little kids love it and are really really good at it!

      Reply
  12. Emily
    November 11, 2016 at 3:33 pm (6 months ago)

    Cardio and Abs workouts are some of my favorite workouts; they are so well balanced! 🙂

    Reply
    • sweetandstrong
      sweetandstrong
      November 14, 2016 at 10:07 pm (5 months ago)

      I know right! And I am a cardio lover, so enjoy workouts where I can leave the weights every so often.

      Reply
  13. Jessie @ The Acquired Sass
    November 11, 2016 at 5:02 pm (6 months ago)

    I love this, because I’m constantly looking at ways to incorporate strength AND cardio, and this looks like a good one. I am good about coming up with running workouts, or weight lifting routines, but struggle with circuits like these!

    Reply
    • sweetandstrong
      sweetandstrong
      November 14, 2016 at 10:08 pm (5 months ago)

      So how about you give this a try and share a good running workout with me, deal?!? I feel like I do the same treadmill workout every week.

      Reply
  14. Jessica @ Citrus Blossom Bliss
    November 14, 2016 at 7:00 pm (5 months ago)

    I’m always on the lookout for a new workout routine. I can’t ever decide if I need to do more cardio or weight lifting, but it might have to be both! This looks like a great routine!

    Reply
    • sweetandstrong
      sweetandstrong
      November 14, 2016 at 10:17 pm (5 months ago)

      I’m a believer in doing a bit of everything! I like doing cardio on the days I’m really sore from weight lifting. I feel like it helps with my muscle recovery.

      Reply

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