Get Fit in 1 Minute with Cardio Lightning Rounds (Video!)

Shane Barnard, JD
by Shane Barnard, JD
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Get Fit in 1 Minute with Cardio Lightning Rounds (Video!)

Short on time? Here’s a quick way to get a burst of cardio into your day!

After a short dynamic warm-up, do one round of the workout to get your heart rate pumping and your body loosened up. Then with each subsequent round, you can increase your intensity for a killer workout.

Each round is only 1-minute long and you can do as many rounds as you want! Simply set an interval timer for 10 seconds of cardio work and 5 seconds of squats, and get going!


  • 10 seconds: Jumping jacks (Advanced option: Star jumps)
  • 5 seconds: 1 to 3 Squats
  • 10 seconds: Scissors (Advanced option: Split lunges)
  • 5 seconds: 1 to 3 Squats
  • 10 seconds: Jog (Advanced option: Sprint)
  • 5 seconds: 1 to 3 Squats
  • 10 seconds: Speed Skaters
  • 5 seconds: 1 to 3 Squats

Recover for at least 30 seconds, and then repeat the round, increasing your intensity if possible. Challenge yourself to complete 5 rounds!

Phew! What did you think? Share in the comments below!

About the Author

Shane Barnard, JD
Shane Barnard, JD

Shane is NASM, ACE, AFAA and USATF certified and the creator and founder of the Urbankick format and instructor certifications, co-founder of Urbanplay, a non-profit health and fitness education program for youth, and a business partner at Studio360. With over 20 years of fitness experience, she is a nationally recognized presenter and currently teaches at Crunch, Fitness SF, and the University of California at Berkeley, where she is a health coach. Shane is a CEC provider for ACE and AFFA and an honored ambassador for lululemon. You can work out with Shane and Urbankick anytime, anywhere at


18 responses to “Get Fit in 1 Minute with Cardio Lightning Rounds (Video!)”

  1. Avatar Weba says:

    Great start to a Saturday morning! I did 10 minutes!

  2. Avatar Karen Bates says:

    What did you say the app was? Can I find something like this for the internet? I don’t have one of those fancy phones.

  3. Avatar Guest says:

    Sadly, still too much for the knee! Gosh darn meniscus!

  4. Avatar Jeannie says:

    What was the name of the interval timer you used?

  5. Avatar Marz says:

    Never been an exerciser but trying to get going. This sounds like something I can do to start me off.

  6. Avatar Question Authority says:

    How many calories does each 1 minute workout burn?

    • Avatar CJ says:

      That really is going to depend on the person. Someone may burn more than others. You can probably get one of those watches that track calories burned or whatever, but I don’t know much about them or if they’re accurate.

  7. Avatar Howell Selburn says:

    What if you’ve had knee surgery and haven’t been able to squat since?

  8. Avatar The Great Seymour(Butz) says:

    I dont know why that whenever I do jumping jacks or jogging the people in the apartment below me complain.

  9. Avatar georgette says:

    Shane was great! What good information. And so simple. I usually don’t like these, because its stuff I already know. But this was REALLY good!!

  10. Avatar Christine Tabor says:

    You can put MyFitnessPal on any device, including your PC. This little burst routine looks good, but I’m not sure what some of the moves are… where can we find descriptions of each of the above??

  11. Avatar Emma Corfield says:

    Brilliant workouts. How can you log these exercises on myfitness to workout the calories burned x

  12. Avatar Mark Richey says:

    will definitely add this one. Thanks

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