Calorie Burning Cardio-28 Minute Cardio Workout At Home Level 3


Gorgeous, another new workout for 90 day exercise challenge. There is an easy verssion of this same workout.

Interval training
21 intervals 60/20
60 seconds cardio exercise
20 seconds cardio exercise

1. Jump rope
2. Push ups
3. Jumping Jacks
4. Renegade row 2 dumbbells LEFT arm
5. Burpee without pushh, with squat
6. Renegade row 2 dumbbells RIGHT arm
7. Side jump, jump up
8. Jumping lunge LEFT leg
9. Side kick, alterbate legs with jump, arm kick
10. Jumping lunge RIGHT leg
11. Cross leg jump, elbows down-up
12. Goblet squat + above the gead raise
13. Mini running
14. Dive bomber

Do you like this workout?
It should be a light workout, but because it is lnonger than mu usual workouts I was happy I finished it. The most challeging were burpees and number 7.


  1. Katerina Naumova 14 October, 2014 at 08:00 Reply

    I really felt the burn during the burpees and jump lunges! I also have a small problem with coordination so I needed to practice a bit before I got used to exercise 11. I walked home from work (it’s a long walk, takes me about 40 minutes) so after this workout my legs were shaking 🙂 I did some assisted pull-ups on my pull-up bar after because I hadn’t used it in a while, and I missed it 🙂
    I live on the 6th floor and I rarely take the elevator. Every time a neighbor sees me taking the stairs they ask me why I do it, they assume I’m scared of elevators :)) I noticed that in my building everybody uses the elevator every time, even the children and women who go to the gym to workout. It’s strange that people go to special places to workout but they don’t incorporate movement in everyday life.

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