Intermediate cardio fitness (30 min)

Experienced 30 minutes
article rating 4.4/5 178

This 30-minute workout is great for boosting your cardio 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
    Skaters
  • 04
    Squats + lunges combo
  • 05
    Squat climber combo
  • 06
    Burpees
  • 07
    Recovery
  • 08
    Dynamic press-ups
  • 09
    Skipping
  • 10
    Dynamic abs
  • 11
    Skipping
  • 12
    Recovery
  • 13
    Set #1
  • 14
    Set #2
  • 15
    Lying down twist
  • 16
    Glutes
  • 17
    Bent knees adductors
  • 18
    Hamstrings
  • 19
    Thigh stretch

Coach advice

"The sets are short, so keep your pelvic floor engaged until the very end: that'll make the biggest difference to your progress!"
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