Caroline Girvan
20 minute Cardio Workout | Full Body Sweaty Complexes – No Equipment
CARDIO COMPLEXES to get you sweaty and heart pumping!
A full body cardio workout that is different to HIIT workouts…. HIIT workouts are short intervals of high intensity (and heart rate is more a spiking format) whereas this is longer duration of moderate intensity (heart rate evelated but more consistent) but that doesn’t mean any easier!
Each complex is 2 minutes duration with 20 seconds inbetween before the next complex!
All you will need for this sweaty session is your mat and lots of energy!
Remember to go at your own pace! Your pace to be able to sustain may be faster or slower than me so just make sure to have fun and enjoy feeling so alive!
SPRAWL x10
MOUNTAIN CLIMBERS x40
SQUAT HOPS x10
SQUATS TO TOES x10
SHOULDER TAP x20
PLANK TO TUCK x20
LUNGE JUMPS x20
ALTERNATING LUNGES x20
BICYCLES x20
ALTERNATING HAND TO FOOT REACH x20
SKATERS x20
LATERAL LUNGES x20
PLANK TO ALTERNATING FOOT REACH x10
SIDE PLANK TO PUSH UP x10
PLANK JACKS x20
HAND TO FLOOR BURPEES x10
FINISHER!
1 MINUTE
REVERSE CRAB ALTERNATE FOOT REACH!
Sweat and smile!!!
Cx
Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
Today’s Optional Add-on: https://youtu.be/cS-bIr-6hQM
Caroline’s 24 Days of Christmas Workout Advent Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVKViubrzd6hP3ziAs60qfD
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
– Hi everyone, and welcome. So today we have a 20
minute cardio workout. This is going to be complexes. Two minutes of work, 20 second rest before we move to the next complex. All you'll need for today's workout is a bottle of water handy,
maybe a towel and your mat. Please ensure you spend at
least five minutes warming up prior to beginning this workout. Warm up your entire body. So the reason why I love
complexes and cardio is because you can go at your own pace. There'll be two exercises per complex. And on the screen, there
will be the number of reps. So it could be 10 reps
of the first exercise, 10 reps of the second. And we just do those for the
duration of the two minutes. Now, the thing is you've
gotta try and pace yourself. The aim is to not stop
throughout the two minutes, even if you slow way
down, it doesn't matter. Go at your own pace that you can sustain, keeping moving for those two minutes. So this is not HIIT, as in high-intensity. Think about if you're
sprinting 100 metres, that's very different
than running 800 metres. So yes, the time here is two minutes. You've got to sort of have a
little bit of pace throughout. Have fun with this workout. There's a lot of variety in it. We're definitely gonna be
hitting the core quite a lot 'cause we'll be coming
into those plank positions. 20 minutes, we're gonna get sweaty. Let's go.
#minute #Cardio #Workout #Full #Body #Sweaty #Complexes #Equipment
source
❤nice
🌶️💯🔥👍👑
This broke my stress, im sweated up as shi sweats dropping from my whole body what intense workout 🏋️ 🔥
All i can say is u are a beast
Genuinely the most violently humbling Caroline workout I’ve ever done
Hell yaaa!! I really needed this.. best sequence ever . Thnx so much !!!! ✌️✌️✌️✌️
AMAZING ! I'm soooo sweaty but i did it!!!
Thank you!!! 👍
5/18/25 again 225 cals
💪👸🏻 w/sacro issues
Killer!!!! That's all I have to say!!!
I can't believe she wasn't wearing braids in this one. Tough but good!
Caroline this was more than a hiit. Thank you for the second time
Did it 😀 I'm almost dead
As a 14 year old girl this cardio workout is very powerful (my legs were sore as hellll but it was worth it)
Thank you !
265 cals 4/11/25 again 💪👸🏻
wow you kicked my butt! I'm 61 not as young as you are but I'm getting stronger.
I tried a lot maybe in a few months I will be able to finish but for now I reach 45% not disappointed at all I continued with another Caroline's workout😊
I do Caroline workouts whenever I feel my strongest and it doesn't disappoint at all.
3/25/25 300 cals 💪👸🏻
I will do this by today till 1month and I will inform the result daily.God please motivate me.
dudeee I did it😁😁😎😎
Great for a morning cardio session!! So great!!
You were trying to take me out huh!?! 🤣 Many breaks but I completed it. I’ll do better next time. ❤
That was a ** killer, I'm dead! Though my burpees were really really slow! Thanks Caroline (I think)
2/18/25 280cals 💪😎👍
Here in Feb ‘25. Complete 15/02/2025, Edinburgh. Thanks, Caroline. ☺️💜🙏🏽
Writing from the hell after this workout. The devils are afraid of her
I'm really out of shape 💀
Done 2025
This woman is a beast of nature!!!! This workput was short, but very hard. I did it!!!!!
Welll…..two years later and its still no easier but I didn't take as many extra breaks…just the odd one after some of the super hard complexes. I wish you still posted free content on youtube. I miss the excitement of seeing a new workout but I am oh so greatful to still be able to access all your older content. Thanks Caroline!!
303 cals 1/30/25 again!
💪😎👍