This is a guided, bodyweight cardio workout led by Autumn Calabrese (Autumn Fitness). The session consists of seven moves performed for 30 seconds each; the full circuit is to be repeated two more times (three total rounds). Moves demonstrated and cued in the transcript include: burpee with front/back jump, tri-level lunge (top/middle/bottom), cheer jacks (squat-to-split jump), push-plank-to-pike jumps, a 24-count block (8 high knees, 8 mountain climbers, 8-second plank variations within 30s), sideways angel (side plank variation, 15s each side), and shuffle-switch lunges (four shuffles then jump/switch). The instructor provides form cues (abs in, feet hip-width, knees behind toes), countdowns, and motivational prompts.
Questions this video answers
Seven moves.
30 seconds per move.
Repeat the circuit two more times (three rounds total).
Chapters
What's up, everyone? Thank you for joining me. We are doing total body cardio today. So I've got seven moves that are going to get your heart rate pumping. Let's do this.
Alright, you guys, seven moves. They're each 30 seconds apiece. You will repeat it two more times after we go through it all. But let's get started. First move is a burpee with a front and a back jump. You'll see it as we do it. Ready? Here we go. Burpee.
Watch them forward, burpee. Back.
Make sure you hit that plank.
Abs in. Feet hip width apart.
Almost there.
Last one.
And rest. Next move. Tri level, lunge. So top, middle, bottom. I've got somebody behind the camera calling it out for me. Stagger those feet. 15 seconds each leg. Here we go. 3, 2, 1. Bottom.
Feet together, abs in. You're gonna squat with your feet together. You're gonna jump up, let the legs split and then land with your knees bent. 30 seconds. Here we go. Down, up. Make sure you land with the feet together and your knees behind your toes. Reach.
Get into that squat.
As high as you can. Jump.
Five more seconds.
Keep breathing and shake it out. Okay, push planks. So you're gonna come down into a push up position and you're gonna jump from your push up position to a pike. Back to the push up. Here we go.
Abs in. Head in line with the spine.
Belly button in.
Halfway there. Keep breathing.
Come on.
Five.
And rest. Come on. Up. Okay.
24, eight. So it's high knees for eight, mountain climbers for eight. And it's a plank hold for eight. We'll get through it as many times as we can in 30 seconds. 3, 2, 1. Here we go. 3, 4, 5, 6, 7, 8. 8, 6, 7, 8. 6, 5, 4. 3, 2. Pop it up. Here we go. 8, 7, 4, 3. Let's just finish it. Here we go. 8.
Two, plank. Hold.
Six, five, three. And rest. Stay down here. We're gonna go into a sideways angel. 15 seconds each side. So you can either find your balance on your hand or on your forearm. Whatever is more comfortable on your wrist. So we're here. And up.
Keep those abs in.
Almost there.
And switch to the other side. Right into it. Here we go. And up.
Lift.
Keep lifting. Keep drawing those abs in. Throw up that bottom hip and rest. All right, all the way up. Last move. Shuffle, switch, lunge. So we have four shuffles. Jump. Switch. Here we go. Shuffle, Jump. Jump. Shuffle.
Almost there.
Keep going. Push off those legs.
Last one.
And there it is. Make sure you repeat each move two more times. Thank you for joining me. Be sure to subscribe, and I'll see you guys next time. Bye.
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