Cardio Blast II


Cardio Blast II is a full body work-out designed to get your heart rate pumping and kick your body into fat-burning mode all while increasing your strength and endurance. It starts with a Tabata warm-up. Tabata training is a high-intensity interval training (HIIT) workout, featuring exercises that last four minutes.  The structure of a Tabata is as follows:

  • Workout hard for 20 seconds
  • Rest for 10 seconds
  • Complete 8 rounds

Then, you will do an A-B-C sets work-out where you will do all “A” exercises, then all “B” exercises, then all “C” exercises. For example, you’ll do A1 (siff squat) then A2 (prisoner hold jump squats and then start over with the siff squat for the second set.)


For optimal results, keep your heart rate in the fat-burning zone by exercising at a level thats right for you throughout the work-out.


*Note: Always listen to your body and modify exercise for your current fitness level. Beginners should start slow and can walk in place if at any point the exercise is too much. High intensity exercise is contraindicated for those with chronic illness or adrenal fatigue. If this is you and if after talking to your doctor, you are released to start exercising, please use beginner modifications and only push yourself to mild or moderate intensity (by going slower and/or decreasing reps). You may also opt for our lower intensity "Basic Body Burn" workouts.


Stop watch/timer
Free Tabata app, optional
Supportive Shoes
Heart rate monitor, optional


 Jumping Jack Tabata
8 rounds 
20 seconds of jacks with a 10 second break


*Minimum 30 seconds per stretch
Sitting hamstring stretch
Butterfly groin stretch (no bouncing)
Lying hip stretch
Standing quad stretch
Standing calf stretch
Additional stretches as needed


Siff Squat: Stand shoulder-width apart with your feet slightly turned out. Get onto the balls of your feet and stay there throughout. Squat down, sitting back and spreading your knees apart. Once you descend below parallel, drive back up.

Sets: 6
Reps: 15
No rest


Prisoner Hold Jump Squats: Stand shoulder-width apart with your feet slightly turned out. Places your hands behind your head. Squat down, sitting back and spreading your knees apart. Keep your weight on your heels. Once you descend below parallel, explode up and jump as high as you can.

Sets: 6
Reps: 15
Rest: 60 seconds


Feet-Elevated Pike Pushups: Get into a pike position — arms straight and legs straight with your hips high in the air — with your feet on a bench or small box. Slowly lower yourself and drive back up.

Sets: 4
Reps: 8
Rest: 60 seconds


Alternating Split Squat Jumps: Start in a split stance. Squat down and explode into the air, switching legs, and landing in the opposite stance. Alternate quickly and jump as high as you can each time.

Sets: 4
Reps: 5 each
Rest: 60 seconds


Salute Planks: Get into a plank position. Bring one hand to your forehead in a salute position and hold for 3 seconds before switching arms. Prevent your hips from twisting as you salute.

Sets: 3
Reps: 5 (each arm)
Rest: 30 seconds


Press sit-up: Lie down on a mat holding a dumbbell at your chest. To start, position your legs so they are bent at knees with your feet flat on floor.While inhaling, tighten your abdominals and glutes. Simultaneously curl your torso as you do when performing a sit-up and press the dumbbell to an overhead position while exhaling. Lower your upper body back down to the starting position while bringing the dumbbell back down to your torso.

Sets: 3
Reps: 10
Rest: 30 seconds

Cool Down

2 min walk in place (hands above the head if needed)

Repeat Stretch

Add extra stretches as desired.
Check out this chart for additional stretches.

All Done!

You did it! Great work.
Make sure and drink plenty of water!

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