Kerry Derham’s 20 min or less, workout

So who can relate to those bored “cardio feels?”

Do you get excited by cardio, hmm, because I’m getting a bit bored of “traditional” cardio machines at the gym.

But, Instead of completely skipping cardio altogether, I’ve decided to switch things up, have some fun and mix cardio UP.! When I DO use the machines at the gym, I’ve been challenging myself to make sure I don’t do the standard; stay on a bike or treadmill for 20 minutes and get off, I challenge myself to interval sprints and increase speed for reps, let me tell you, you will be a sweaty monster after! Or, I choose to mix include walking for 5 minutes along side of 3 minutes of jump rope / star jumps for 6 rounds – that’s a whole lot of fun… Days later ! Changing up just some parts of my daily workouts stops my training becoming boring, plus this is a WHOOOOLE lot more fun  as well as a solid challenge to each and every workout.

I figure if I’m getting bored with traditional cardio routines, then some of you guys may be as Kerry Derham's Fit Tipswell, right? Since I’m on a constant quest to keep fitness fun and help others do the same, you know I won’t settle for a dull moment during my training sessions. I’ve created another fun, efficient workout for you guys to try. Guaranteed to keep you moving, sweating, and (perhaps most importantly) too busy to be staring down the cardio clock… Who else is guilty of this?!

Everyone can chalk out 20 minutes, and this doesn’t even need to be done in the gym either. So why not make the most of it, right? 😉

Are YOU ready…. No excuses, GO!

20 min or less, NO EXCUSES, have FUN & workout:

Exercises are broken up into time instead of reps. You’ll be doing these exercises in 1 min or 30 sec increments.

  • Jump rope or Jumping jacks 1 min
  • Wide jump squats, 30 sec
  • Jump rope or Jumping jacks, 1 min
  • Push ups, 30 sec
  • Side lunges, (alternating sides) 1 min
  • Plank to push up, 30 sec
  • Mountain climbers, 1 min
  • REST, 60 sec
  • Repeat for a total of 3 rounds and you’re done!

Before every workout, make sure you are warmed up for 10-15 minutes with fast paced cardio. Use this time to focus your mind.

Have fun guys!


** PLEASE CONSULT YOUR DOCTOR before beginning any exercise programme; When you take part in any exercise, you do so at your own risk. 

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