4-Move Cardio and Burnout

You don't need any weights for today's cardio routine. You did the lateral lunge to single-leg hop on Day 1 of this challenge, and the move makes another appearance today. Since you're already familiar with it, now's the time to think about how you can make that exercise even better. Can you push off your foot a little harder to jump a little higher? Can you move a little faster to get in a few more reps? Or can you lean a little lower into your lateral lunge each time?

You're almost to the halfway point of the challenge, so it's time to start pushing yourself. Before diving in today, do a warm-up, like this five-minute routine. You don't need any equipment for today, so just clear some space to get started.

The Workout

Here’s a detailed breakdown of the moves you’ll do.

Directions

Do each move below for 45 seconds, resting 15 seconds between moves. At the end of each circuit, rest for 60 seconds. Do the entire circuit 2-5 times, then try the 2-minute Finisher.

Squat to Standing Crunch

x 45 seconds

• Start with feet hip-width apart, core engaged and hands held in a prayer or fist at chest height.

• Do a squat by hinging at the hip, sending your hips back, and bending both knees until thighs are parallel to floor.

• As you stand, lift your right knee and twist to tap right knee to left elbow—a standing twisting crunch.

• Place right foot back on floor and immediately drop into another squat.

• Next time as you stand, bring your left knee up and tap left knee to your right elbow—doing a twisting crunch on the other side.

• Continue to repeat, alternating sides.

• Make it easier: Eliminate the twisting crunch and as you stand, raise alternating knees to chest height, pausing for a moment to work on balance. Or, eliminate the leg raise entirely and do bodyweight squats.

Lateral Lunge to Single-Leg Hop

x 45 seconds on each side

• Stand with feet hip-width apart and core engaged. Take a big step to the right side with your right foot, and immediately bend right knee to sink into a lateral lunge, sending your butt back, and keeping your left leg perfectly straight.

• Push off your right foot and as you bring your right foot back to the starting position, push off your left foot and hop up, without placing your right foot on the floor.

• Land lightly on your left foot, and immediately lean into another lateral lunge on the right side. You should be able to gain a little momentum with this movement that will help with the balance.

• Continue to move on the right side only for 45 seconds, then repeat on the other side.

• Make it easier: Remove the hop. Bring your right foot back, raising your knee to chest height and balancing on your left foot. Or, simply remove the balance entirely and just do a lateral lunge.

Single-Leg Bicycle Crunch

x 45 seconds on each side

• Lie faceup with both legs extended in front of you. Bend your left knee to 90 degrees, so your shin and foot are parallel to the floor. Place your right hand behind your head.

• Crunch up and to the left, tapping your right elbow to your left knee. Leave your right leg stationary on the floor, and your left arm flat on the floor as well. Try to sit up as much as you can, pulling your navel to spine and keeping your back straight

• Repeat on the same side for 45 seconds, then do the other side.

• Make it easier: Do regular bicycle crunches where you rotate side to side.

Squat Pulse

x 45 seconds

• Stand with your feet hip width apart, core engaged. Do a squat, by sending your hips back, bending both knees and dropping until your thighs are parallel to the floor.

• From this position, pulse by lifting slightly, and then lowering again to the lowest point in your squat. Try to stay low and not stand up entirely for the full 45 seconds.

At the end of the circuit, rest for 60-90 seconds. Do the entire circuit 2-5 times, then try the Finisher.

Finisher

After your last circuit, try this: Do the moves below for 30 seconds each, back to back, no rest. Repeat for 2 minutes.

Squat to Standing Crunch

x 30 seconds

• Start with feet hip-width apart, core engaged and hands held in a prayer or fist at chest height.

• Do a squat by hinging at the hip, sending your hips back, and bending both knees until thighs are parallel to floor.

• As you stand, lift your right knee and twist to tap right knee to left elbow—a standing twisting crunch.

• Place right foot back on floor and immediately drop into another squat.

• Next time as you stand, bring your left knee up and tap left knee to your right elbow—doing a twisting crunch on the other side.

• Continue to repeat, alternating sides.

• Make it easier: Eliminate the twisting crunch and as you stand, raise alternating knees to chest height, pausing for a moment to work on balance. Or, eliminate the leg raise entirely and do bodyweight squats.

Squat Pulse

x 30 seconds

• Stand with your feet hip width apart, core engaged. Do a squat, by sending your hips back, bending both knees and dropping until your thighs are parallel to the floor.

• From this position, pulse by lifting slightly, and then lowering again to the lowest point in your squat. Try to stay low and not stand up entirely for the full 45 seconds.

Top image: Photographer: Nadya Wasylko. Stylist: Yuiko Ikebata. Hair: Jerome Cultera. Makeup: Seong Hee. Prop Stylist: Alex Brannian. Athlete Mirinda Carfrae wears Tory Sport bra, similar styles at torysport.com, P.E. Nation leggings, similar styles at pe-nation.com, Hoka ONE ONE Gaviota Leather shoes, $160, hokaoneone.com.

Workout images and gifs: Photographer: Alexandra Genova. Stylist: Yuiko Ikebata. Hair: Jerome Cultera. Makeup: Deanna Melluso. (workout images) Athlete Mirinda Carfrae wears Outdoor Voices Zip Bra, $75, outdoorvoices.com; Champion Women’s Fashion, $33, champion.com; 7/8 Fashion Tights; Hoka One One Elevon shoes, $160, hokaoneone.com. (gifs) Outdoor Voices Doing Things Bra, $65, outdoorvoices.com; 7/8 Flex Leggings, $75, outdoorvoices.com, Hoka One One Gaviota Leather, $160, hokaoneone.com.

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