Lindsey Baumgren leads a 5-minute bodyweight circuit with six moves in a descending rep scheme: punch jacks, mountain climbers, loaded lateral squat jacks, lunge drops, burpees, and push-ups. The goal is two full rounds. She offers low and high-impact options throughout.
Chapters
Hi, I'm Lindsey Baumgren of Nourish Movelove and this is your 5 minute fat burning all out cardio circuit. Okay, I'm gonna tell you what we're gonna do, but all you need is just your body weight. And I'm laughing right now because before we started the camera, I said, you guys, this is gonna stink. This is gonna be so hard. But you know what? You guys can do anything for five minutes. And this is a perfect workout. You can add on to any strength workout you can add on or you can just do five minutes standalone. Okay, so here's how it's gonna work. You have six moves. It is a chipper. So that means you start with 50 reps, then you go to 40 reps, then you go to 30 reps, then you go to 20 reps, then you go to 10 reps, then you go to 5 reps. You're gonna see all six moves listed up here with the rep count next to them. It is a five minute amramp. That means you do as many rounds as possible on your own pace. You can stick with me, you can go slower, you can go faster. Okay? Your goal is to get through two full rounds of all six exercises in five minutes. Is going to be pure fire. I'm not going to do a warm up because I'm coming into this warm. Okay? If you're not coming into this warm, we're linking a warmup below. You must be warm to do these six exercises. This is fire. You must be warm. So properly warm up your body. If you're properly warmed up, I'm going to show you your six moves. And then we're going to get into the five minutes of fire. OK? Your first move is a punch jack. You have 50 of them. So I punch as I jack, boom, boom, punch jack. So I'm going 1, 2, 3, 4. Trying to go as fast as I can through 50. You could always tap, tap, tap. This is low impact, this is high impact. That's move one. Then you go down to climbers. You have 40 mountain climbers. You go like this. One, two, three, four. Each knee counts as one. You can do slow or you can do fast. Okay? And then you come back up. It is a loaded squat. So I stay in a loaded squat, lateral boundary. 1, 2, 3, 4. Trying to tap the floor each time. Each side counts as one. Then you go 20 lunge drops. It looks like this. One, two together, three together, four together. Okay? 20 of them. Each leg counts as one. 10 per leg. Then you go 10 burpees, you choose. You got any kind of burpee you want, you do 10 of them, and then you go down to the ground for five pushups. They can be standard pushups. They can be plyometric push ups at a hand clap. You ready? Those are your six moves. Okay? You have five minutes on the timer. You're gonna get through as many rounds as possible in five minutes. Your goal, two full rounds. All six exercises. You go at your pace or you stick with me. You decide. You ready? This is gonna be five minutes of fire. I'm nervous. I'm a little nervous for it, but I know that I can do anything for five minutes. I. So I'm going all out. You with me? Five minutes, all out, Fat, burning, cardio. Add it on. Okay, you guys, this is like the most nervous I think I've ever been for a workout, and it's only five minutes. You have 50 punch jacks. 50 punch jacks. We're gonna start that timer in three, two. Let's go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. You keep going for 50. Count your own reps. Low impact, tap, tap, tap, tap, tap or jack. Let's go. Come on. You gotta go fast if you want to get two rounds in. Knock it out, knock it out. Ha ha. There we go. Come on. Yep. Oh. Oh. Come on. Five. Yep. Oh. We're in the final five. Four. Three, two, one. I'm down. Four knee climbers. Let's go. One, two, three, four, five, six, seven, eight, nine, ten. Keep going. Drive those knees towards your chest. Slower. Fast. Let's go. Come on, come on. Climb it, climb it. Let's go. Let's go. Right here. 30. Let's go. Come on. Final five. Four, three, two, one. You're up. Loaded. Squat jacks. Let's go. Side, side. Three, four, five. We got 30 of these. Stay low in the legs, pushing side to side. Take the jump out. You can take the jump out. Let's go. Can you tap that floor? Gonna feel fire in the legs. And then you go right from this. You're going right from this into lunge drops. Legs on fire. Come on, let's go. Is this it? This is my final five. Four, three, two. Let's go. 20 lunge drops. Come on, come on. One, two, three, four, five, six. Ah. Seven. The legs burn. Eight, nine. You're so awesome. Halfway, halfway. Come on, let's go. Let's go. Crank it up. Crank it up from here. It's 10 burpees. Finish with me. You got five left. Five, four, three, two, one. 10. Burpees. Come on, come on. Here we go. One, two, three, four. High burns. Five, six, seven, eight, nine, 10. Push ups. PI or not? I don't know if I can do PI. 1, 2, 3, 4. Right back up. Let's go. Round two. Halfway. We gotta go. Come on. You gotta be breathing heavy. 50 of them. Yep. Heart rate's not gonna come down, so say hi right here. Come on, Come on. 10, 9, 8, 7, 6, 5, 4, 3, 2. Climb it, climb it. 40. 40 climbers. Let's go. Pull those knees towards your chest. This is all out cardio, you guys. All out. All out, all out. Why do we do this stuff? Why? Come on. This is meant to challenge you. 5, 4, 3, 2, 1. Let's go. 30 of them right here. This is meant. If you were an athlete in high school, in college, okay? You ever miss that feeling of competition? That fire in your belly? That's what this is. You gotta light that fire on your belly if you're gonna finish this. Come on, let's go. That's what this is right here. You're an athlete. Let's go. Let's move. Come on, come on. Ten more. Yes. Finish. Yes. Right here. Five, four, three, two. Let's go. One stroke. Legs on fire. Come on. I'm here for it. 20 of them. It burns. Ten, nine. Yes, you can. Come on. Stay with me. This is basically a video of me breathing heavy. Not going to get a lot of talking because I'm with you guys. This is fire. We're gonna finish it. Come on. Last two and one. 10 burpees. Whoa. Pump yourself up. Let's go. Come on. 10, 9, 8, 7. It burns. 6, 5, 4, 3, 2, 1. Five push ups. Let's get them in. Plyo. 1, 2, 3, 4, 5, 4, 3, two, one. You're done. Holy bananas. That's all I got. Holy bananas. Okay, that is hard. Okay, Hard. But guess what? Nothing to be scared of. We did it. And we made it through our two rounds. That's the goal, okay? You didn't make it through two rounds. No sweat. You do. You do your best. Forget the rest. This workout video is gonna live on forever. So you can come back and do it anytime. And get better. And get better. Okay? You guys set progress goals. If you made it through half of this, get through all of it. Next time, set progress goals. Gets you better, gets you stronger. That's what you're here for. More workouts. As always@nourishmovelove.com. have a great rest of your day.
