Full Body Workout With Mini Cardio Intervals

Grab a mini loop and get sweaty! This cardio workout combines both strength exercises as well as low-impact cardio exercises to help you work up a sweat.

This at-home workout requires a mini loop to really give you some resistance. Mini loops are super effective, don’t cost much and easy to store- so they’re perfect for working out at home.

This full-body workout is a sweaty one because it combines each strength exercise with a cardio exercise to challenge your body in every way (this total-body, no equipment workout makes use of this tactic as well!). Grab your kids and let them join in with this one- it’s fun! Read more about why I work out with my kids – in part, it’s because it’s just easier than distracting them!

Push up flow
Banded wall running
Leg extension
Banded wall running
Single leg bridge
Banded wall running
Single leg forearm crunch
Banded wall running

Need help getting started? Check out the Busy Mom's ULTIMATE GUIDE To Working Out At Home. I created this guide to give moms everything they need to start working out at home. This blog post answers many common questions moms have when starting a workout routine- so you can get started, the right way!

Need a mini loop? Grab one!

Interval Workout Tips

Don't forget to make sure your form is spot on and that you're activating the muscles you should be!

Perform each exercise without rest in order for the reps seen in the video. At the end of the set, take a 45s break and repeat the circuit for a total of 3-4 rounds.

Push Up Flow

Keep elbows tucked in on push up
Keep hips squared
Neutral neck (don’t look directly at the floor in push up)

Banded Wall Running

Step back from wall slightly and lean in
Only raise feet up as high as you can
Omit running and opt for stepping if needed

Knee Extensions

Squeeze glutes to protect the back
Only go as low as quads will allow

Single-Leg Bridge

Weight stays in heels
Drive knees out at bottom of the squat
Land softly, do not slam the heels in

Forearm Crunch

Round low back to crunch
Try to open up shoulders when pushing back

And of course, if you need more (more support, more visual, more accountability!) hit up the follow-along workout page. All you need to do is choose your workout, hit play, and work up a sweat WITH me!

Think you need a more structured approach? Learn How To Get Strong AF, a workout e-book that takes you through four months of progressive (building on each other) workouts.