Cardio Intervals

Cardio Intervals is another free cardio workout from Jenny Ford. This workout has a low impact modifier. Just like Jenny’s other YouTube workouts that I’ve done so far, there is a tracker in the bottom right hand corner of the screen that counts down the percentage of the workout until you hit 100% at the very end. However, this counter was a little wonky. It got stuck at 76% for an unusually long time…

Although I have enjoyed the other two Jenny Ford workouts I’ve done, I liked this one the best so far. This one has a lot more variety than the other two and also has more intensity bursts. It still wasn’t super intense, but a solid cardio workout. Perfect for a doubles workout. In this workout Jenny builds each combo, changing and layering them as you move through it. Each layer builds the intensity. Of course, can always remain with the low impact modifier, doing an easier version of the move.

Cardio Intervals is 31:30 minutes; 2:45 minute warm up and 3 minute cool down/stretch. You will march in place and/or march forward and back between exercises.

  1. Hamstring curl with a hop
  2. Step touch side to side
  3. Repeat #1 & 2 four more times
  4. March in place 3x + double heel lift; heel lift changes to a hop
  5. Step forward then step back + hop, alternate sides; add arm movements
  6. Alternating wide knee lifts
  7. 2 knee repeater + march in place 4x, alternate sides; add straight arm pull downs to knee repeaters; changes to 4 knee repeater + march in place 8x; march in place changes to run in place
  8. Jog in place with jump rope arms
  9. Alternate tapping feet out to sides (low jack feet); add pushing arms down; 4 low jacks + march in place 8x; low jacks change to full jacks; full jacks change to 2 plyo jacks; add 2 hops between each plyo jack
  10. Step touch side to side while lifting arms out to side; changes to double side steps; changes to double side step + march in place 4x, alternate sides; marching in place changes to a squat; changes to 3 squats (still doing double side steps); during squats, inside leg moves–first in regular squat, then move it out on a diagonal then move it behind you and the 3rd is a rear lunge rather than a squat
  11. Wide march in place
  12. Stand with legs wide and, with clasped hands, chop arms side to side while doing shallow stationary lunges side to side
  13. Still standing with legs wide, alternate punching across body while pivoting hip to side
  14. Step touch side to side while lifting arms out to side; changes to double side step + march in place 4x, alternate sides; double side step changes to a shuffle 4x to the side while pushing fists down; march in place changes to high knee runs
  15. High knee runs
  16. Wide march in place
  17. Stand in horse stance and bend elbow so hands are in guard, rotate elbows/torso side to side while keeping hips facing forward
  18. Wide squats
  19. Repeat #6
  20. 2 knee repeater + march in place 4x, alternate sides; add straight arm pull downs to knee repeaters; changes to 3 knee repeater + 3 marches, alternate sides
  21. Alternate tapping feet out (low jack feet) while punching down with one arm; turn to side when tapping out so you are lunging side to side; changes to punching arms overhead; add a hop
  22. Step touch side to side while lifting arms out to side; do one leap to side + march in place 6x; march in place changes to 3 tap back lunges while raising straight arms in front of you, alternate legs; changes to one leap + one tap back lunge
  23. Step touch side to side; changes to leaping to side then holding (balancing) for a second before leaping to other side; add raising a knee when balancing; raise knee then add raising leg straight out to side, returning to raised knee then leaping to other side (still balance move)

For more info on Jenny Ford‘s YouTube workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

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