20-Minute Workout: Stronger Cardio

Fit boxer jump rope tease

There’s a reason you’re reading this magazine and not one about jogging or cycling—you want to get in shape with weight training and other exercises you actually enjoy. Of course, that doesn’t mean you can ignore cardio. If you’re the type who dreads the treadmill, you just need to get your cardio through other means, like this workout. It lasts just 20 minutes, and lets you take care of what you hate while doing what you love.

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Perform the workout three days a week. You can do it after weight workouts or on days in between. The exercises are done as a circuit; complete one set of each, resting in between as directed, then repeat three more times (for four total circuits).


A) Squat
Reps: 6
Rest: 60 sec.

Grab the bar outside shoulder width. Step under it and pull your shoulder blades together. Arch your back to take the bar off the rack—it should rest on your traps or rear delts. Step back and set your feet shoulderwidth apart. Take a deep breath and sit back, lowering yourself as far as you can while keeping your lower back in its natural arch.

B) Jump Rope
Reps: Jump for 30 sec.
Rest: 60 sec.

C) Chinup
Reps: 10
Rest: 60 sec.

You can use a lat pulldown machine if chinups are too difficult.

D) Jump Rope
Reps: Jump for 30 sec.
Rest: 60 sec.

Complete four circuits.


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