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gf 20 | Full Body Cardio & Strength Pyramid
Welcome to my 20-minute full body cardio & strength pyramid workout where you’ll find a motivating and fun way to build strength and endurance, just 30 seconds at a time. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Following a 1-minute warmup, this workout is is made up of 7 rounds. Round 1 starts with 1 minute of work and a minute of work is added to every round up to Round 4. One minute of work is eliminated each round for Rounds 5-7. The exercises within each round alternate between cardio and strength. All cardio exercises can be done low impact. The purpose of the workout is to build endurance in a fun easy-to-follow pyramid design.
Full 20-minute Workout Video:
There are 7 rounds in this workout. Each exercise within the rounds are 30 seconds and the exercises are performed back-to-back without rest.
Rest 30 seconds between rounds.
Format – 7 Total Rounds
Round 1 (1 min): Exercises A & B
Round 2 (2 min): Exercises A, B, C & D
Round 3 (3 min): Exercises A, B, C, D, E & F
Round 4 (4 min): Exercises A, B, C, D, E, F, G & H
Round 5 (3 min): Exercises C, D, E, F, G & H
Round 6 (2 min): Exercises E, F, G & H
Round 7 (1 min): Exercises G & H
A: Butt Kickers
B: Pushup to Side Plank (alternate sides)
C: Burpee with Jumping Jack
D: Butt Kickers
E: Butt Kickers
F: Butt Kickersa
G: Butt Kickers
H: Butt Kickers