Change The Outcome Health and Fitness

Cardio workout

This workout was a lot harder than I thought. Shifting speeds and stances on the bike was crazy cardio. So make sure you are switching it up and not going at a steady pace, use that resistance knob!

Warm up

Knee to chest x 20

Heel to butt x 20

Lunges x 20

High Kicks x 20

Workout – 20 of each exercise.

**Equipment needed** spin bike

Spin bike 20 minutes

Squats x 20

Half burpees x 20

Full burpees x 20

Don’t forget to stretch

For tips on workouts to do that is updated frequently. Please click this link.

If you have any questions or are interested in online coaching with more personalized workouts to fit you, please let me know in the comments, or visit my site, thank you!


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My name is Martin, I'm a NASM Certified Personal Trainer and NASM Fitness Nutrition Specialist. I've personally experienced the difficulty of weight loss and being a skinny hard gainer. It's really tough to do alone. Allow me to help you as your Health Coach; together we won't fail.

3 thoughts on “Cardio workout

    1. Thanks for the comment and feedback! , I can see what you mean. In my experience doing this workout and prescribing similar ones, when you’re tired from the bike and have to do some burpees, you will dread them. But let’s say I did rounds and set a timer. When I get to burpees I would do 2 burpees and pause at the top, tired/pretending to be tired and just run the timer down. But, if you know you have 20 of them to do, you just get it done. Because that is the goal set. With progression protocol, I am thinking about being way more detailed in the future with, pictures or videos on how to do the exercises and how to progress them. When I get more free time. Thanks again for the comment and feedback it’s greatly appreciated.

      Liked by 1 person

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