(20-Minute) Cardio-Core-Calisthenics Workout

3C Workout. Do one set of the workout below, and repeat 2 more times or until your set time is up.

  • 400-meter run (roughly 1/4 mile or 1 lap around a standard track)
    • 60 seconds rest
  • 20 squats
    • 20 seconds rest
  • 60 seconds plank
    • 20 seconds rest
  • 20 push-ups
    • 20 seconds rest
  • 20 sit-ups
    • 20 seconds rest
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Keep it short. I chose the 20-minute duration to reduce boredom, and when I have extra time I simply increase the duration.

Gym and weights optional. It can be done anywhere and using only your body weight. But always have a bottled water at all times, and a small towel to protect your hands and arms during floor exercises.

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Change it up. Simply change the duration and intensity as you improve (stronger and faster), as your schedule allows, and as your fitness goal changes.

One day a time. I do this about 3 days a week when I’m not training and up to 5 days a week when in training mode.

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Listen to your body. As for any workouts, do not overdo it—doing too much too soon can lead to injuries. Tailor the workout to your current fitness level and goal.

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