25-minute full-body cardio workout by Alice Liveing

·2-min read

If you’re looking for another at-home workout to add to your repertoire (or just some new moves to add to your gym workouts), look no further than this 25-minute full body cardio workout by personal trainer and Women’s Health Collective panellist, Alice Liveing. It’s speedy, efficient, and, for anyone who gets a kick out of a particularly sweaty sesh, oh-so satisfying.

Bookended by a warm-up to prime your body and a cool-down to facilitate recovery, the workout features 10 bodyweight exercises that target the entire body. Some are more advanced than others, but all can be modified, where necessary (if you struggle with explosive movements, for example, swap the jumps for steps to lower the impact).

Whilst speed is key for this workout, it shouldn’t come at the cost of quality movement, so try to find a pace you can maintain without compromising your form. You’ll need nothing except a mat, for cushioning, and your enthusiasm to see you through this sesh. Plus, a little encouragement from Alice – which, happily, she provides in spades.

Duration

20 minutes

Equipment needed

  • Mat

The workout

Warm-up

  • Cat-cows x 4 reps

  • Kneeling T spine rotations x 4 reps each side

  • Hip rocks x 4 reps each side

  • Downward dog with walkouts x 20 secs

  • Greatest stretch in the world x 2 reps each side

  • Squat with pike x 4 reps

  • Hamstring sweeps x 4 reps each side

Circuit:

30 x secs on, 15 x secs rest

Repeat each exercise twice, before moving onto next exercise

  • Walkouts

  • Squat jumps

  • Shoulder taps

  • Skater jumps

  • Bicycle crunches

  • Lunge to jump

  • High knees to burpee

  • Squat shuffles

  • Toe taps

  • Burpees

Cool-down

  • Tucked knee rocks x 20-30 secs

  • Lumbar twist x 20-30 secs each side

  • Downward dog with walkouts x 20-30 secs

  • Forward fold x 20-30 secs

  • Full body breaths x 3 reps

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