Nov. 15, 2016

GetBBFfit Cardio Workout

Health & Nutrition

Tabatas are a cardio style workout where you work for 20 seconds and then rest for 10 seconds. Repeat 8 times for a total of 4 minutes. Perform a short dynamic warm up to raise the body core temperature before you start and make sure to take a few minutes to stretch post workout. Check the app store on your phone and search “tabata timer” to find one that automatically sets your intervals.


Start standing, use your arms and hop into the air. Land on soft knees and continue down to a crouching position. Pull the core tight and either hop or walk your legs out to high plank. Then hop or walk back in to a crouching position and jump up again.

Jumping Jacks

Start with your hands at your sides and your feet beside each other. Raise arms up to the corners of the ceiling and jump legs out to make a star position and jump back in.

Standing Mountain Climbers

Start by driving your right knee up to your chest while driving your left arm straight up towards the ceiling. Then in a running motion switch to the left knee and the right arm. Keep the core engaged. Keep going as fast as you can for one minute.

Frog Jumps

Start with a wide squat with feet and knees wider than hip distance. Squat down and bring your hands to touch the floor. Then jump up into the air and raise hands over head. Land on soft knees and come down to a wide squat and touch the floor.

High Knees

Similar to running on the spot, use arms and legs to drive knees up to at least waist height or higher. Run as fast as you can for one minute.

After an intense cardio workout like tabatas I love a cold smoothie, and lots of water of course. Did you know you can put Naturegg Simply Egg Whites in your smoothies? Because they are pasteurized, they are safe to add directly to smoothies and healthy fruit drinks.

Check out these two at home, no equipment workouts: 30 Minute Upper Body and Lower Body.

Morgan is a personal trainer, owner of Wildly Fit, and Burnbrae Farms Health Ambassador. Whether leading the Wildly Fit running club, getting ladies sweating at boot camp, or motivating her online health and fitness groups, Morgan always focuses on holistic health. She believes that everyone can achieve high energy, peace, and overall wellness through good nutrition, consistent exercise and a regular mindfulness practice.