No-Equipment Cardio Burner

Welcome to Week 2 of your Spring Fitness Challenge! Hope you're feeling inspired and ready to dive right in.

All of the workouts in this challenge come with a bonus or short finisher so you can really push yourself at the end. The protocol for the finisher changes each week. And this week? You've got two minutes of movement back-to-back without rest. You'll alternate between two moves for 30 seconds each—and the moves are usually the first and last move that you did during the workout. Think of the workout as your chance to practice and refine the movement, and then the finisher as your chance to go all out and move as quickly as you can.

Don't forget to do some type of warm-up first (you can try this one or this one!) and then start below!

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 Thrust

x 45 seconds

• Think of this move as a modified burpee without the jump or push-up. Stand with feet hip-width apart, core engaged, and hands at sides.

• Squat and place hands on floor, making sure hands are between feet (not outside them).

• Jump feet back to come into a high plank position and pause.

• Jump feet forward so feet land on the outsides of hands, and stand squeezing core as you come up.

• Make this easier: You can modify this move by skipping the jump into high plank, and instead stepping feet back one at a time into a high plank.

• Make this harder: Add a vertical jump as you stand.

Scorpion

x 45 seconds

• Start in a high plank position with your wrists directly under your shoulders, core engaged, hips level, and legs extended straight behind you. Walk your feet in just a few inches so your hips pike up a little.

• Lift your right hand and left foot. Swing your left foot under and across your body, and tap your right hand to your right toes.

• Return to your starting position and repeat on the other side.

• Make it easier: The closer you walk your feet in and the more you pike your hips, the easier this move will become. You can move slowly, and keep your knees slightly bent throughout, or make it harder by moving quickly and trying to keep your leg perfectly straight the whole time.

Jump Squat to Skater

x 45 seconds

• Stand tall with feet hip-width apart and core engaged.

• Send hips back and bend knees to drop into a squat, allowing knees to bend to at least 90 degrees.

• Explode up, jumping and extending legs fully, sending arms behind you to help with momentum.

• Land lightly on balls of feet and immediately send right foot to the right to hop into a skater. Then switch, bringing right foot back in, and sending left foot to the left to do a skater on the other side.

• Bring both feet back to starting position and explode up to do another jump squat.

• This move might take a second to get going, but once you do, you should be able to find a rhythm to the jump and side-to-side movement.

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.

Rainbow Plank

x 45 seconds

• Start in a forearm plank, with elbows directly under shoulders, forearms parallel, core, glutes and legs engaged.

• Rock hips to the right, and think about bringing your right hip to tap the floor (your hip may not actually tap the floor, which is fine!).

• Now rock to the other side, bringing left hip toward the floor.

• Continue to rock side to side, keeping hips and core stable.

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 Thrust

x 30 seconds

• Think of this move as a modified burpee without the jump or push-up. Stand with feet hip-width apart, core engaged, and hands at sides.

• Squat and place hands on floor, making sure hands are between feet (not outside them).

• Jump feet back to come into a high plank position and pause.

• Jump feet forward so feet land on the outsides of hands, and stand squeezing core as you come up.

• Make this easier: You can modify this move by skipping the jump into high plank, and instead stepping feet back one at a time into a high plank.

• Make this harder: Add a vertical jump as you stand.

Rainbow Plank

x 30 seconds

• Start in a forearm plank, with elbows directly under shoulders, forearms parallel, core, glutes and legs engaged.

• Rock hips to the right, and think about bringing your right hip to tap the floor (your hip may not actually tap the floor, which is fine!).

• Now rock to the other side, bringing left hip toward the floor.

• Continue to rock side to side, keeping hips and core stable.

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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