With summer now in full swing, who doesn’t want to be swimsuit ready and feel confident at the beach or pool? These quick cardio workouts are designed to do just that—get you swimsuit ready in no time flat! There is nothing worse than wasting your time at the gym. With summer already half over, it’s time to work smarter¸ not harder. These intense routines are designed to kick start your current program, whether you are new to exercise, a weekend warrior, or an avid fitness enthusiast looking to blast through a plateau.

First, let’s cover the basics of why this program works – and works fast! These great cardio workouts are going to get you in shape quickly, because they are going to work you in high intensities bursts, increasing your caloric burn while decreasing the amount of time you spend actually completing the workout. This is commonly referred to as interval training. Interval training is a quick and easy way to take your body and your fitness to the next level.

The key during this type of training is the intensity of your work interval. When incorporating intervals, your work interval should feel hard. You should be breathing heavily, sweating, and feeling the burn in your muscles. You should be counting down the seconds until your next rest interval. Your rest interval should be long enough to allow you to recover, but short enough that your body does not fully re-enter its resting state. It is this alternating of the work and rest intervals that maximizes your caloric burn and fitness level while keeping your body guessing.

RELATED: RECOMMENDED PLANS FOR YOU

These great cardio workouts can be tailored for anyone at any skill level!

By decreasing the time you spend in the work interval or increasing the time you spend in the rest interval, those newer to exercise can experience the benefits of this type of training. As you get more fit, simply decrease the time in your rest interval or increase the time in your work interval to kick things up a notch!

No equipment, no excuses!

This no-equipment cardio session will work your entire body and get your body swimsuit-ready in no time! The best part: you won’t even need to leave your house to get this workout in! This workout features exercises that can be completed in a small space with no equipment necessary. Repeat this circuit up to 5 times.

1, Jump Rope x 30 seconds (no jump rope? No problem! Just do the movement without the rope!)
2, Rest (10 seconds)
3, Mountain Climbers x 30 seconds
4, Rest (10 seconds)
5, Butt kicks x 30 seconds
6, Rest (10 seconds)
7, High knees x 30 seconds
8, Rest (10 seconds)
9, Burpees x 30 seconds
10, Rest (10 seconds)
11, Jumping jacks x 30 seconds
12, Rest (10 seconds)
13, Ice skaters x 30 seconds
14, Rest (10 seconds)
15, Squat jumps x 30 seconds
16, Rest (60 seconds)
great cardio workouts

Treadmill workout

The following cardio routine  is built for the treadmill lover looking for something new! It combines hills and sprints for an all-out, booty rocking workout! This workout is sure to take your body to the next level. Don’t love the treadmill but love to run? You can take this workout outside! All you need is a route with a hill and some flat ground for the sprints!

1, Warm up for 5-10 minutes
2, Sprint (80-85% intensity) for 45 seconds
3, Jog or walk for 1 minute to recover
4, Hill run (5-10% incline on treadmill) for 45 seconds
5, Jog or walk for 1 minute to recover
6, Sprint (90-95% intensity) for 45 seconds)
7, Jog or walk for 1 minute to recover
8, Hill run (10-15% incline on treadmill) for 45 seconds
9, Jog or walk for 1 minute to recover
10, Repeat steps 2-9 x 2-4 times
11, Finish with a cool down

Elliptical workout

Love to get a great cardio session but want a little less impact? This elliptical workout is perfect for you! With varying speeds and intensities, this workout will keep your heart rate elevated to maximize the benefits. You’ll be burning fat faster than ever before!

1, Warm up for 5-10 minutes
2, Pick up your pace (70-75% maximum) for 1 minute
3, Increase resistance by 1 and slow pace (50-60%) for 1 minute
4, Pick up your pace (75-80%) for 1 minute
5, Increase resistance by 2 and slow pace (50-60%) for 1 minute
6, Pick up your pace (85-90%) for 1 minute
7, Increase resistance by 3 and slow pace (50-60%) for 1 minute
8, Sprint (90-95%) for 1 minute
9, Decrease resistance by 3 and recover for 2 minutes
10, Repeat steps 2-9 x 2-4 times
11, Finish with a cool down

To maximize your benefits, do these amazing workouts 2-3 times per week! Be sure to give your body a day in between interval training sessions to allow your body to recover. On your recovery days, feel free to complete a resistance workout or a lower intensity cardio routine. As you become more fit, begin increasing your intensity to help you maximize these programs even more. Increase how much work you perform during those high intensity strides or take less rest in between work intervals.

Challenge yourself to do more work with each interval or change it up and race a friend. If you’re ready to take your training to the next level and get the body you want this summer, get going with these great cardio workouts! Let us know how you like them by commenting/questioning below!

You may be also interested in this Kick-Starter diet and workout plan!

WatchFit Experts change lives!

And they can do the same for you.

Expert:

Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!

Expert:

Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans