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20 min cardio - THENX

by Naveen R.

Program Description

Get ready to elevate your heart rate with this quick yet effective 15-20 minute cardio program! Designed for intermediate fitness enthusiasts, this week-long routine combines dynamic bodyweight exercises such as Burpees, Mountain Climbers, and Planks to boost your endurance and core strength. With just one workout per week, you can fit this program into even the busiest of schedules while maximizing your athletic performance. No equipment is needed—just your body and a commitment to push your limits!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    1 week
  • Time Per Workout
    30 minutes
  • Created
    Aug 11, 2025 08:25
  • Last Edited
    Aug 11, 2025 10:22
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
0.7 mins
-
2
High Knee Taps
1
0.7 mins
-
3
Mountain Climber
1
0.7 mins
-
4
Bicycle Crunch
1
0.7 mins
-
5
Burpee (No Push Up)
1
0.7 mins
-
6
Jumping Jack
1
0.7 mins
-
7
Plank
1
0.7 mins
-
8
Seated Flutter Kicks
1
0.7 mins
-
9
Burpee
1
0.7 mins
-
10
Butt Kicks
1
0.7 mins
-
11
Plank In And Outs
1
0.7 mins
-
12
Russian Twist
1
0.7 mins
-
13
Burpee (No Push Up)
1
0.7 mins
-
14
Butt Kicks
1
0.7 mins
-
15
Plank In And Outs
1
0.7 mins
-
16
Russian Twist
1
0.7 mins
-
17
Burpee
1
0.7 mins
-
18
Skater Hop
1
0.7 mins
-
19
Side Plank
1
0.7 mins
-
20
Seated Leg Flutters
1
0.7 mins
-
Week 1
1 / 1 Weeks
Day 1
1
Burpee
1 Set
0.7 mins
-
2
High Knee Taps
1 Set
0.7 mins
-
3
Mountain Climber
1 Set
0.7 mins
-
4
Bicycle Crunch
1 Set
0.7 mins
-
5
Burpee (No Push Up)
1 Set
0.7 mins
-
6
Jumping Jack
1 Set
0.7 mins
-
7
Plank
1 Set
0.7 mins
-
8
Seated Flutter Kicks
1 Set
0.7 mins
-
9
Burpee
1 Set
0.7 mins
-
10
Butt Kicks
1 Set
0.7 mins
-
11
Plank In And Outs
1 Set
0.7 mins
-
12
Russian Twist
1 Set
0.7 mins
-
13
Burpee (No Push Up)
1 Set
0.7 mins
-
14
Butt Kicks
1 Set
0.7 mins
-
15
Plank In And Outs
1 Set
0.7 mins
-
16
Russian Twist
1 Set
0.7 mins
-
17
Burpee
1 Set
0.7 mins
-
18
Skater Hop
1 Set
0.7 mins
-
19
Side Plank
1 Set
0.7 mins
-
20
Seated Leg Flutters
1 Set
0.7 mins
-