{"id":58899,"date":"2024-12-30T00:00:00","date_gmt":"2024-12-29T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/20-minute-cardio-workout\/"},"modified":"2025-05-23T11:11:50","modified_gmt":"2025-05-23T09:11:50","slug":"20-minute-cardio-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/20-minute-cardio-workout\/","title":{"rendered":"Workout of the week:\u00a020-min cardio workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ cardio workout \/ 20 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Gym mat<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>With New Year\u2019s Eve just around the corner, an electric sense of anticipation is in the air!<\/strong> To kickstart that fresh energy, we\u2019re bringing you a no-equipment cardio workout that\u2019ll get your heart pumping and boost your endurance for whatever the night holds.<\/p>\n\n\n\n<p>This <strong>cardio workout <\/strong>is a challenging and fun training session\u202fthat makes you do\u202f<strong>300 reps of\u202f5 exercises<\/strong>. How? By starting the first round with <strong>100 reps of each exercise<\/strong> <strong>and<\/strong> <strong>then\u202fdecreasing 20 reps each round for a total of 5 rounds.<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Squat jacks<\/li>\n\n\n\n<li>Mountain climbers<\/li>\n\n\n\n<li>Quadruped shoulder taps<\/li>\n\n\n\n<li>Jumping lunges<\/li>\n\n\n\n<li>Scissors<\/li>\n<\/ol>\n\n\n\n<p><strong>Ready? Let&#8217;s get that heart pumping!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.ch\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en.png\" alt=\"evo ch standard sales campaign blog en\" class=\"wp-image-114609\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 exercises<\/li>\n\n\n\n<li>5 rounds<\/li>\n\n\n\n<li>100 reps in the 1st round<\/li>\n\n\n\n<li>20 reps less every subsequent round<\/li>\n\n\n\n<li>20 minutes<\/li>\n\n\n\n<li>Equipment: Exercise mat<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>5 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; SQUAT JACKS<\/h3>\n\n\n\n<p><strong>100-80-60-40-20 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start in a squat position with your feet together, hands almost touching the ground and next to your ankles.&nbsp;<\/li>\n\n\n\n<li>Explosively jump into a wide squat, opening your arms above your head like a jumping jack.&nbsp;<\/li>\n\n\n\n<li>Jump back into the squat part, with both legs together, knees bent, and arms on your sides.&nbsp;<\/li>\n\n\n\n<li>Don\u2019t forget to try to keep your chest up and look ahead while performing the move.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; MOUNTAIN CLIMBERS<\/h3>\n\n\n\n<p><strong>100-80-60-40-20 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start with your hands on the floor at shoulder-width, with arms extended.<\/li>\n\n\n\n<li>The hands must be in line with your chest line.<\/li>\n\n\n\n<li>Try to maintain your trunk straight while you pull your knee to the projected chest line on the floor.<\/li>\n\n\n\n<li>Pull your knees alternately to your chest.<\/li>\n\n\n\n<li>Make sure you\u2019re standing on your hands with a tight core.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; QUADRUPED SHOULDER TAPS<\/h3>\n\n\n\n<p><strong>100-80-60-40-20 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Begin on your hands and knees, all fours \u2014 knees beneath hips and hands beneath shoulders.<\/li>\n\n\n\n<li>Maintain your head in a neutral position.<\/li>\n\n\n\n<li>Lift one hand off the floor and tap the opposite shoulder. Try not to shift your hips or weight.<\/li>\n\n\n\n<li>Repeat the movement, but now with the other hand.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; JUMPING LUNGES<\/h3>\n\n\n\n<p><strong>100-80-60-40-20 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with feet hip-width apart, core engaged, and shoulders set<\/li>\n\n\n\n<li>Jump straight up and split the legs into a lunge, allowing the back knee to drop close to the floor. Keep the core engaged and the torso upright. Use the arms in opposition to the legs to counterbalance the movement (if necessary).&nbsp;<\/li>\n\n\n\n<li>As soon as you hit the lowest point, explosively jump upwards and split the legs on the other side. Maintain your balance and position throughout the movement.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5 &#8211; SCISSORS<\/h3>\n\n\n\n<p><strong>100-80-60-40-20 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lie on your back with your legs extended and arms crossed over your chest, then lift both legs slightly off the ground.<\/li>\n\n\n\n<li>Engage your core and lift slightly your upper body from the mat.<\/li>\n\n\n\n<li>Cross your right leg over your left, then spread them apart again and cross your left leg over your right.<\/li>\n\n\n\n<li>Continue alternating legs in control for 30 seconds.<\/li>\n\n\n\n<li>Slowly lower your legs back to the mat and rest.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">After getting your heart pumping for the New Year with this cardio workout, take a moment to pick your next one:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.ch\/16-min-emom-christmas-workout\/\">16-min EMOM Christmas workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/25-min-lower-body-strength-workout\/\">25-min lower body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/30-min-upper-body-and-core-workout\/\">30-min upper body and core workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30minfullbody-strength-workout\/\">30-min full-body strength workou<\/a><a href=\"https:\/\/evofitness.ch\/30minfullbody-strength-workout\/\">t<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/30-min-lower-body-workout\/\">30-min lower body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/bodyweight-only-50-40-30-20-10-workout\/\">Bodyweight-only 50-40-30-20-10 workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/12-min-amrap-upper-body-workout\/\">12-min AMRAP upper body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15min-metabolic-strength-workout\/\">15-min metabolic strength worko<\/a><a href=\"https:\/\/evofitness.ch\/15min-metabolic-strength-workout\/\">ut<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/12-min-lowerbody-strength-and-conditioning-workout\/\">12-min lower-body strength and conditioning workout<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/30min-emom-fullbody-workout\/\">30-min EMOM full-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-zone-2-cardio-workout\">30-min zone 2 cardio workou<\/a><a href=\"https:\/\/evofitness.ch\/30-min-zone-2-cardio-workout\/\">t<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/15min-lower-body-strength-workout\/\">15-min lower body strength workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.instagram.com\/evofitness_switzerland\/\"><img decoding=\"async\" data-id=\"105046\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_en.jpg\" alt=\"Instagram - EVO Fitness Switzerland\" class=\"wp-image-105046\"\/><\/a><\/figure>\n<\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS&nbsp;\/ cardio workout \/ 20 minutes Equipment: Gym mat With New Year\u2019s Eve just around the corner, an electric&#8230;<\/p>\n","protected":false},"author":26,"featured_media":58900,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week:\u00a020-min cardio workout | EVO Fitness","_seopress_titles_desc":"Kick-off 2025 strong with our no-equipment cardio workout! Crush these 300 reps for an epic New Year start!","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,414,935,936,1120,1195],"class_list":["post-58899","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-cardio","tag-workout-of-the-week","tag-wow","tag-cardio-workout","tag-art"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58899","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/26"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=58899"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58899\/revisions"}],"predecessor-version":[{"id":112845,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58899\/revisions\/112845"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/58900"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=58899"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=58899"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=58899"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}