Workouts - Cardio

Hitty Bitty Bikini Cardio Workout

by Katie Proctor

Equipment Needed: Bodyweight

Description: Perform each exercise for 30 seconds each with no rest in between. Repeat entire circuit 3-4 times with 1 min rest between circuits

Warm-Up: Walk or jog and/or active dynamic stretching {high knees, butt kicks, jumping jacks, air squats with arms reaching overhead}.

No equipment or gym? No problem! Do this Hitty Bitty Bikini Cardio Circuit for an at-home cardio workout that will blast calories and leave your heart pounding!


Jumping Jacks: Stand with your feet together and your hands down by your side. In one motion jump your feet out to the side and raise your arms above your head. Immediately reverse that motion by jumping back to the starting position

Plank Pop Ups: Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers, pulling your kneecaps up towards your belly and pushing your heels towards the wall behind you. Hold this position maintaining a straight line with your body, flat back, tight core, and neck in-line with spine, gaze slightly in front of you. Jump your feet in towards your hands, shoulder width distance apart, getting your feet firmly planted. Push your hands off the ground and come up into a low squat position, hand facing outward in front of your chest.

High Knees: Stand straight with the feet hip width apart, looking straight ahead and arms hanging down by your side Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable The arms should be following the motion Touch the ground with the balls of your feet

Belly Flop Burpees: Start with feet a little bit wider than hip-width distance apart, weight in your heels, chest lifted. Lower down into the bottom of a squat, keeping the weight in your heels and chest lifted. While at the bottom of your squat, plant your hands on the ground in front of your and jump or step back to high plank. Maintaining a tight core lower yourself all the way down to the ground; using push up form to lower all the way down to your stomach, leading with your chest. Option to drop to your knees and lower to the ground if needed. Release your hands when your chest meets the floor. Then replant your hands near your chest and push yourself back up to high plank, again option to drop to your knees if needed. Once in high plank hop or step your feet back in coming to the bottom of a low squat and then drive through your heels, exploding up into a standing position as you squeeze glutes and hamstring. Or explode up leaving the ground as you clap your hands over your head. That is one rep.

Heisman Bounds: Assume a half squat position facing 90 degrees from your direction of travel. Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg. Immediately push off and extend, attempting to bound to the side as far as possible. Upon landing, immediately push off in the opposite direction, returning to your original start position. Continue back and forth for several repetitions.

Jump Squats: Start with your legs shoulder width distance apart, arms comfortably at your sides With weight in your heels, chest lifted perform a squat; bringing your arms/hands forward toward your chest Keep your butt back and chest lifted as you explode up, pressing your hips up and forward Push your arms back to power upward as you jump as high as you can straight into the air. Land in soft, squat position and continue for desired reps

Criss Cross Jacks: Start in an upright, neutral position. Bring your arms out in front of you or above your head.Cross your arms in front of your chest/above your head while you jump your right leg in front of your left. Quickly reverse to return to start. Repeat, crossing your left leg in front of your right.

Mountain Climbers: Assume a high plank position with your arms completely straight. Your body should form a straight line from your shoulders to your ankles, wrists directly under shoulders. Lift your right foot off the floor, and slowly raise your knee as close to your chest as you can. Return to the starting position, and repeat with your left leg. Alternate legs as fast as you can for desired reps.

Plyo Tuck Jump Burpees: Begin the exercise by standing firmly in place, feet slightly apart. Next, drop into a squat, landing with both your hands on the ground. In a fluid motion, keep your arms extended while you kick back your feet to high plank position Immediately jump your feet in to meet your hands Explode up, driving your knees towards your chest, attempting to touch them to the palms of your hands as you perform a tuck jump. As you come back to the ground, land softly, keeping your knees slightly bent. Repeat this movement entire movement

Fast Feet Run in Place: Start in an athletic position with your feet shoulder width apart and your hips low. Arms slightly bent at your sides Push through the balls of your feet and run in place quickly.

Originally seen on Ambitious Kitchen.

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