Hey Jolt
Hey Jolt

No Limit

Level: Expert
Time: 20 mins
Equipment needed: None

The true athlete never skips a good cardio day. Intense cardio builds endurance, sheds unwanted fat, and makes you leaner and meaner than you ever thought possible.

That said, you don't have to punish yourself for an hour to get results. All you need to conquer this intense cardio workout is 20 minutes. But don't be fooled by the speed of this bad boy. This will get intense real quick. Get ready to sweat!

No Limit

Level: Expert
Time: 20 mins
Equipment needed: None

The true athlete never skips a good cardio day. Intense cardio builds endurance, sheds unwanted fat, and makes you leaner and meaner than you ever thought possible.

That said, you don't have to punish yourself for an hour to get results. All you need to conquer this intense cardio workout is 20 minutes. But don't be fooled by the speed of this bad boy. This will get intense real quick. Get ready to sweat!


Workout Overview

Bodyweight Squat Thrust

Bodyweight Squat Thrust
Duration: 40 sec


Skaters

Skaters
Duration: 40 sec


Knee Tuck Jump

Knee Tuck Jump
Duration: 40 sec


Plyo Jack

Plyo Jack
Duration: 40 sec


Burpee

Burpee
Duration: 40 sec // Rest 20 sec after exercise


Bodyweight Squat Thrust

Bodyweight Squat Thrust
Duration: 40 sec


Skaters

Skaters
Duration: 40 sec


Knee Tuck Jump

Knee Tuck Jump
Duration: 40 sec


Plyo Jack

Plyo Jack
Duration: 40 sec


Burpee

Burpee
Duration: 40 sec // Rest 20 sec after exercise


Bodyweight Squat Thrust

Bodyweight Squat Thrust
Duration: 40 sec


Skaters

Skaters
Duration: 40 sec


Knee Tuck Jump

Knee Tuck Jump
Duration: 40 sec


Plyo Jack

Plyo Jack
Duration: 40 sec


Burpee

Burpee
Duration: 40 sec // Rest 20 sec after exercise


Bodyweight Squat Thrust

Bodyweight Squat Thrust
Duration: 40 sec


Skaters

Skaters
Duration: 40 sec


Knee Tuck Jump

Knee Tuck Jump
Duration: 40 sec


Plyo Jack

Plyo Jack
Duration: 40 sec


Burpee

Burpee
Duration: 40 sec // Rest 20 sec after exercise


Bodyweight Squat Thrust

Bodyweight Squat Thrust
Duration: 40 sec


Skaters

Skaters
Duration: 40 sec


Knee Tuck Jump

Knee Tuck Jump
Duration: 40 sec


Plyo Jack

Plyo Jack
Duration: 40 sec


Burpee

Burpee
Duration: 40 sec // Rest 20 sec after exercise



Workout Overview

Bodyweight Squat Thrust
Bodyweight Squat Thrust

Duration: 40 sec


Skaters
Skaters

Duration: 40 sec


Knee Tuck Jump
Knee Tuck Jump

Duration: 40 sec


Plyo Jack
Plyo Jack

Duration: 40 sec


Burpee
Burpee

Duration: 40 sec // Rest 20 sec after exercise


Bodyweight Squat Thrust
Bodyweight Squat Thrust

Duration: 40 sec


Skaters
Skaters

Duration: 40 sec


Knee Tuck Jump
Knee Tuck Jump

Duration: 40 sec


Plyo Jack
Plyo Jack

Duration: 40 sec


Burpee
Burpee

Duration: 40 sec // Rest 20 sec after exercise


Bodyweight Squat Thrust
Bodyweight Squat Thrust

Duration: 40 sec


Skaters
Skaters

Duration: 40 sec


Knee Tuck Jump
Knee Tuck Jump

Duration: 40 sec


Plyo Jack
Plyo Jack

Duration: 40 sec


Burpee
Burpee

Duration: 40 sec // Rest 20 sec after exercise


Bodyweight Squat Thrust
Bodyweight Squat Thrust

Duration: 40 sec


Skaters
Skaters

Duration: 40 sec


Knee Tuck Jump
Knee Tuck Jump

Duration: 40 sec


Plyo Jack
Plyo Jack

Duration: 40 sec


Burpee
Burpee

Duration: 40 sec // Rest 20 sec after exercise


Bodyweight Squat Thrust
Bodyweight Squat Thrust

Duration: 40 sec


Skaters
Skaters

Duration: 40 sec


Knee Tuck Jump
Knee Tuck Jump

Duration: 40 sec


Plyo Jack
Plyo Jack

Duration: 40 sec


Burpee
Burpee

Duration: 40 sec // Rest 20 sec after exercise


Start Workout

1. Bodyweight Squat Thrust

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1.) Begin standing with your feet hip distance apart. 2.) Lower into a crouching squat with your hands on the floor. 3.) Keeping your abs engaged, jump your feet back so you're in plank position. 4.) Keeping your arms straight, jump your feet forward behind your hands. 5.) Stand up to complete one rep.


2. Skaters

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Start with your legs slightly wider than shoulder distance apart and arms at the sides. 2. Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle. 3. Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion. Arms alternate as you switch sides like a speed skater.


3. Knee Tuck Jump

Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off standing up straight with your feet shoulder width apart and your hands at your sides. 2.) Slightly bend your knees and extend your hands out in front of you, hold them interlocked at your chest. 3.) Then quickly dip down and forcefully push upward in a jump and pull your knees up towards your chest in attempts to touch the palms of your hands. 4.) Land back down on the ground by extending your legs down, absorbing the impact and having your knees bend slightly. 5.) Repeat for as many reps and sets as desired.


4. Plyo Jack

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1.) Start standing tall with your feet together and your arms down by your sides 2.) Slightly squat, pushing your butt back, to load your glutes so you can explode up off the ground. 3.) Perform the same movement as with the Basic Jumping Jack, but instead of jumping your feet out wide on the ground, you will want to explode up off the ground as you jump your feet out wide. As you jump up off the ground, raising your legs up to the sides as you jump, you will swing your arms out to the sides and up overhead. 4.) To land, bring your feet back together and sink back into a little squat. You want to squat a little as you land to help load your legs for the next jump while also landing softly to protect your knees. 5.) Bring your arms back down to your sides as you land and then repeat, jumping back up.


5. Burpee

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Stand with your feet shoulder width apart 2. Push your hips back, bend your knees, and bring your hands to the floor. 3. Jump back into the top of a push-up position 4. Complete a push-up 5. Jump your feet towards your hands. Have them land slightly wider so they have to travel a slightly shorter distance. 6. Extend your hips back to a standing position. At the same time, jump and clap your hands above your head.


6. Bodyweight Squat Thrust

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1.) Begin standing with your feet hip distance apart. 2.) Lower into a crouching squat with your hands on the floor. 3.) Keeping your abs engaged, jump your feet back so you're in plank position. 4.) Keeping your arms straight, jump your feet forward behind your hands. 5.) Stand up to complete one rep.


7. Skaters

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Start with your legs slightly wider than shoulder distance apart and arms at the sides. 2. Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle. 3. Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion. Arms alternate as you switch sides like a speed skater.


8. Knee Tuck Jump

Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off standing up straight with your feet shoulder width apart and your hands at your sides. 2.) Slightly bend your knees and extend your hands out in front of you, hold them interlocked at your chest. 3.) Then quickly dip down and forcefully push upward in a jump and pull your knees up towards your chest in attempts to touch the palms of your hands. 4.) Land back down on the ground by extending your legs down, absorbing the impact and having your knees bend slightly. 5.) Repeat for as many reps and sets as desired.


9. Plyo Jack

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1.) Start standing tall with your feet together and your arms down by your sides 2.) Slightly squat, pushing your butt back, to load your glutes so you can explode up off the ground. 3.) Perform the same movement as with the Basic Jumping Jack, but instead of jumping your feet out wide on the ground, you will want to explode up off the ground as you jump your feet out wide. As you jump up off the ground, raising your legs up to the sides as you jump, you will swing your arms out to the sides and up overhead. 4.) To land, bring your feet back together and sink back into a little squat. You want to squat a little as you land to help load your legs for the next jump while also landing softly to protect your knees. 5.) Bring your arms back down to your sides as you land and then repeat, jumping back up.


10. Burpee

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Stand with your feet shoulder width apart 2. Push your hips back, bend your knees, and bring your hands to the floor. 3. Jump back into the top of a push-up position 4. Complete a push-up 5. Jump your feet towards your hands. Have them land slightly wider so they have to travel a slightly shorter distance. 6. Extend your hips back to a standing position. At the same time, jump and clap your hands above your head.


11. Bodyweight Squat Thrust

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1.) Begin standing with your feet hip distance apart. 2.) Lower into a crouching squat with your hands on the floor. 3.) Keeping your abs engaged, jump your feet back so you're in plank position. 4.) Keeping your arms straight, jump your feet forward behind your hands. 5.) Stand up to complete one rep.


12. Skaters

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Start with your legs slightly wider than shoulder distance apart and arms at the sides. 2. Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle. 3. Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion. Arms alternate as you switch sides like a speed skater.


13. Knee Tuck Jump

Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off standing up straight with your feet shoulder width apart and your hands at your sides. 2.) Slightly bend your knees and extend your hands out in front of you, hold them interlocked at your chest. 3.) Then quickly dip down and forcefully push upward in a jump and pull your knees up towards your chest in attempts to touch the palms of your hands. 4.) Land back down on the ground by extending your legs down, absorbing the impact and having your knees bend slightly. 5.) Repeat for as many reps and sets as desired.


14. Plyo Jack

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1.) Start standing tall with your feet together and your arms down by your sides 2.) Slightly squat, pushing your butt back, to load your glutes so you can explode up off the ground. 3.) Perform the same movement as with the Basic Jumping Jack, but instead of jumping your feet out wide on the ground, you will want to explode up off the ground as you jump your feet out wide. As you jump up off the ground, raising your legs up to the sides as you jump, you will swing your arms out to the sides and up overhead. 4.) To land, bring your feet back together and sink back into a little squat. You want to squat a little as you land to help load your legs for the next jump while also landing softly to protect your knees. 5.) Bring your arms back down to your sides as you land and then repeat, jumping back up.


15. Burpee

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Stand with your feet shoulder width apart 2. Push your hips back, bend your knees, and bring your hands to the floor. 3. Jump back into the top of a push-up position 4. Complete a push-up 5. Jump your feet towards your hands. Have them land slightly wider so they have to travel a slightly shorter distance. 6. Extend your hips back to a standing position. At the same time, jump and clap your hands above your head.


16. Bodyweight Squat Thrust

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1.) Begin standing with your feet hip distance apart. 2.) Lower into a crouching squat with your hands on the floor. 3.) Keeping your abs engaged, jump your feet back so you're in plank position. 4.) Keeping your arms straight, jump your feet forward behind your hands. 5.) Stand up to complete one rep.


17. Skaters

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Start with your legs slightly wider than shoulder distance apart and arms at the sides. 2. Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle. 3. Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion. Arms alternate as you switch sides like a speed skater.


18. Knee Tuck Jump

Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off standing up straight with your feet shoulder width apart and your hands at your sides. 2.) Slightly bend your knees and extend your hands out in front of you, hold them interlocked at your chest. 3.) Then quickly dip down and forcefully push upward in a jump and pull your knees up towards your chest in attempts to touch the palms of your hands. 4.) Land back down on the ground by extending your legs down, absorbing the impact and having your knees bend slightly. 5.) Repeat for as many reps and sets as desired.


19. Plyo Jack

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1.) Start standing tall with your feet together and your arms down by your sides 2.) Slightly squat, pushing your butt back, to load your glutes so you can explode up off the ground. 3.) Perform the same movement as with the Basic Jumping Jack, but instead of jumping your feet out wide on the ground, you will want to explode up off the ground as you jump your feet out wide. As you jump up off the ground, raising your legs up to the sides as you jump, you will swing your arms out to the sides and up overhead. 4.) To land, bring your feet back together and sink back into a little squat. You want to squat a little as you land to help load your legs for the next jump while also landing softly to protect your knees. 5.) Bring your arms back down to your sides as you land and then repeat, jumping back up.


20. Burpee

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Stand with your feet shoulder width apart 2. Push your hips back, bend your knees, and bring your hands to the floor. 3. Jump back into the top of a push-up position 4. Complete a push-up 5. Jump your feet towards your hands. Have them land slightly wider so they have to travel a slightly shorter distance. 6. Extend your hips back to a standing position. At the same time, jump and clap your hands above your head.


21. Bodyweight Squat Thrust

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1.) Begin standing with your feet hip distance apart. 2.) Lower into a crouching squat with your hands on the floor. 3.) Keeping your abs engaged, jump your feet back so you're in plank position. 4.) Keeping your arms straight, jump your feet forward behind your hands. 5.) Stand up to complete one rep.


22. Skaters

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Start with your legs slightly wider than shoulder distance apart and arms at the sides. 2. Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle. 3. Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion. Arms alternate as you switch sides like a speed skater.


23. Knee Tuck Jump

Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off standing up straight with your feet shoulder width apart and your hands at your sides. 2.) Slightly bend your knees and extend your hands out in front of you, hold them interlocked at your chest. 3.) Then quickly dip down and forcefully push upward in a jump and pull your knees up towards your chest in attempts to touch the palms of your hands. 4.) Land back down on the ground by extending your legs down, absorbing the impact and having your knees bend slightly. 5.) Repeat for as many reps and sets as desired.


24. Plyo Jack

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1.) Start standing tall with your feet together and your arms down by your sides 2.) Slightly squat, pushing your butt back, to load your glutes so you can explode up off the ground. 3.) Perform the same movement as with the Basic Jumping Jack, but instead of jumping your feet out wide on the ground, you will want to explode up off the ground as you jump your feet out wide. As you jump up off the ground, raising your legs up to the sides as you jump, you will swing your arms out to the sides and up overhead. 4.) To land, bring your feet back together and sink back into a little squat. You want to squat a little as you land to help load your legs for the next jump while also landing softly to protect your knees. 5.) Bring your arms back down to your sides as you land and then repeat, jumping back up.


25. Burpee

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Stand with your feet shoulder width apart 2. Push your hips back, bend your knees, and bring your hands to the floor. 3. Jump back into the top of a push-up position 4. Complete a push-up 5. Jump your feet towards your hands. Have them land slightly wider so they have to travel a slightly shorter distance. 6. Extend your hips back to a standing position. At the same time, jump and clap your hands above your head.