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


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