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40 Min Progressive “Ladder” Cardio HIIT Sweat Fest

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The workout for this week is a progressive cardio HIIT. I love progressive (aka, “ladder”) workouts – they’re so sneaky! The exercises start off so easy and you get lulled into this completely false sense of complacency, like the whole workout is going to be so gentle. But, no. It’s not.

For this workout, we climbed the ladder up and down, which turned this simple little workout into a 40-minute sweat fest.

You can follow along with the video below, or take this printout with you anywhere. There’s no equipment needed and it’s easy-peasy to set up with a timer.

Directions For The Progressive Cardio HIIT

Set your timer for 20-second intervals. Round One, do Exercise #1, then take 20 seconds of rest. Round Two, do Exercise #1 and Exercise #2, then take 20 seconds of rest. Continue adding one exercise each round until you’ve added them all. Complete two rounds of all nine exercises, then drop off the last exercise on the list each round until you are back to just Exercise #1.

  • Fast Feet
  • Squat Kicks
  • Jumping Jacks
  • Windmills
  • Side Shuffles
  • High Knees
  • Mule Kick/Plank Jack combo
  • Burpees
  • Twisty K Planks

Finisher: Complete this pair of exercises 4x each without rest for a nice little ab burnout.

  • Cross Body Crunches + Plank Cross Body Crunches

Pahla Bowers
Star Expert

YouTube fitness star, endurance runner, and a huge fan of YOU (because you're awesome)! I believe in the power of positive thinking for making positive changes in your life. You are more powerful and more capable than you think, and I am here to help you get off the "diet and exercise" roller coaster and into the fit and free lifestyle you've dreamed of.

Pahla Bowers
Star Expert

YouTube fitness star, endurance runner, and a huge fan of YOU (because you're awesome)! I believe in the power of positive thinking for making positive changes in your life. You are more powerful and more capable than you think, and I am here to help you get off the "diet and exercise" roller coaster and into the fit and free lifestyle you've dreamed of.

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