Beginner cardio fitness (33 min)

Intermediate 33 minutes
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This 33-minute workout is ideal if you are starting or returning to sport and want to build up your fitness.

You'll alternate between two blocks of work. The first one is cardio-focused and is done on your feet. The second one complements the first by strengthening your body at a pace that will still get your heart rate up!

You need to have Decathlon Coach application to launch this program !
Session exercises
  • 01
    Warm-up: hip flexors
  • 02
    Warm-up: balancing knee raise
  • 03
    Star jumps
  • 04
    Squats
  • 05
    Skipping
  • 06
    Side lunges
  • 07
    Burpees
  • 08
    Recovery
  • 09
    Mountain climbers + press-ups on your knees
  • 10
    Obliques
  • 11
    Mountain climbers + triceps press-ups on your knees
  • 12
    Obliques
  • 13
    Recovery
  • 14
    Set #1
  • 15
    Set #2
  • 16
    Lying down twist
  • 17
    Glutes
  • 18
    Bent knees adductors
  • 19
    Hamstrings
  • 20
    Thigh stretch

Coach advice

"I recommend doing this workout 1 to 3 times per week. Depending on your goal, you might want to do endurance training on top of this workout. In just a few short weeks, you'll feel fitter and healthier!"
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