25-Minute 3-Round Cardio

This Move-For-Joy session consists of 3 rounds of HIIT cardio. We do each set 2 times through. All moves are slightly different to keep it fun and interesting. This a great Move For Joy session to swap out intervals for dance parties to make it extra fun! It includes your warm-up but does not include a cooldown so make sure to get that in on your own. 


Printable Workout

3 sets of 5 exercises. 40 seconds on, 15 seconds off.

Set 1:

  • Butt Kickers
  • Flip-flop lunges
  • In & out, full body abs
  • Bird-dogs
  • Jumping Jacks

Set 2:

  • Double pulse butt kickers
  • Double pulse flip-flop lunges
  • In & Outs with a twist
  • Lateral swing bird-dogs
  • Jumping jacks (2 regular, 2 switches)

Set 3:

  • Varied speed butt kickers (4 fast, 4 slow)
  • Side lunge with a hop
  • Russian twists
  • Cross crunch bird-dogs
  • Inside, Outside jacks

Cool down and stretch on your own or use the link below. 



Equipment You'll Need

None. Optional exercise mat. 


Make it Playful With Music

Make your Move-For-Joy session more fun with music. Links to a few of my favorite playlists are below. Use mine or create your own.


Move For Joy Suggestions

  • Remember, you can switch out any cardio/HIIT interval for a dance party--your body can burn up to 300 calories/hour dancing--so if burpees aren't your thing, bust a move.

  • Make this Move-For-Joy session your own by speeding up or slowing down your pace to the beat of the music. Varying your speed of abs or lunges or whatever move makes it more fun and the variety keeps it interesting. 

  • Do your own favorite move. If something I'm doing in the video doesn't work for your body, do something else. As long as you are moving you are doing your body good!


Just finished your workout? Share it on social media.