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!

THE WORKOUT (ONE ROUND)

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 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 BooyaFitness.com.

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

Weba says:

September 27, 2014 at 7:16 am

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

Reply
- Shane Barnard says:
  
  September 28, 2014 at 10:55 pm
  
  Nice job Weba!!! Get it done 🙂
  
  Reply
Karen Bates says:

October 8, 2014 at 3:57 am

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.

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- jenny86753o9 says:
  
  November 15, 2014 at 2:55 pm
  
  Tabata Pro
  
  Reply
Guest says:

October 20, 2014 at 10:58 pm

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

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Jeannie says:

October 20, 2014 at 11:39 pm

What was the name of the interval timer you used?

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- Jay Peterson says:
  
  October 21, 2014 at 4:16 am
  
  Tabata Pro
  
  Reply
  - Vintage says:
    
    October 26, 2014 at 8:29 am
    
    For the purpose of this exercise even the free version should do the job
    
    Reply
Marz says:

October 21, 2014 at 3:30 am

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

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Question Authority says:

October 21, 2014 at 6:25 am

How many calories does each 1 minute workout burn?

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- CJ says:
  
  October 21, 2014 at 8:55 am
  
  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.
  
  Reply
Howell Selburn says:

October 21, 2014 at 12:38 pm

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

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The Great Seymour(Butz) says:

October 21, 2014 at 3:00 pm

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

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georgette says:

October 25, 2014 at 3:43 pm

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!!

Reply
Christine Tabor says:

November 12, 2014 at 6:10 am

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??

Reply
- TamiLyn says:
  
  November 25, 2014 at 8:25 am
  
  They’re all demonstrated in the video
  
  Reply
Emma Corfield says:

November 15, 2014 at 10:49 am

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

Reply
Mark Richey says:

January 5, 2015 at 6:37 am

will definitely add this one. Thanks

Reply