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.