Cardio Workout: The Five-Minute Cardio Blast Workout

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Sometimes fitting a 30 minute workout into your day can be a challenge, or even a complete no-go. We don’t want you to miss out on getting a workout in just because of time restraints though, so we put together this five-minute cardio workout so you can get a quick cardio blast in. Squeeze this in once in the morning, and once in the evening, or if you have time, go through it a couple times in one shot. Whatever fits your schedule.

Here’s what the cardio workout includes:

7 exercises for 30 seconds each with 15 seconds of active recovery jogging between each exercise. Since each exercise is only done for 30 seconds, be sure to challenge yourself to maximize your results in the short amount of time this workout takes.

Total time: 5 minutes

Skaters – 30 seconds
Jog in place – 15 seconds
Jumping Jacks – 30 seconds
Jog in place – 15 seconds
Mountain Climbers – 30 seconds
Jog in place – 15 seconds
Jump Lunges – 30 seconds
Jog in place – 15 seconds
High Knees – 30 seconds
Jog in place – 15 seconds
Squat Punches – 30 seconds
Jog in place – 15 seconds
Burpees – 30 seconds

Other fitness resources you may find helpful: – Find all the fitness solutions you’ll ever need to get on your way to being a healthier you. – Head to the Bowflex Insider blog to read the latest in all things related to fitness and health and find simple ways to start losing weight.

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50 Responses

  1. And burn how many calories?

  2. Excuse me. May i know how much calories can be burn by doing this for 1 set? Please reply me 🙏. Thank you in advance 😊

  3. Simona says:

    I almost died..But i did it 😫

  4. Sivani Thaya says:

    This is a great workout, God Bless truly xx

  5. layan sweis says:

    I just did this at 6am and holy hell I died but am gonna do this everyday !

  6. G Gangaraju says:

    There is no pain there is no gain but here simple 5minuts will give more results nice video Sir

  7. twinkle pink says:

    this guy is amazing, very motivating

  8. The is the best 5 mins cardio ive everrr done . I love it . I use it as a warm up👍

  9. Great 👍👍👍👍

  10. Is this for beginner ??

  11. Anita Gopal says:

    how many calories have burned in one round of this session

  12. Adele says:

    Replay this 3 times and you’re set!

  13. What's the recommended time for cardio? Before or after workout/weights?

  14. Tom Holland is the best instructor on the internet. Honestly I push harder when I do his workouts than anyone else I find on here. Makes me feel okay when I can't do it all perfectly or without rest, which actually makes me push harder the next time. Great job, boflex

  15. Ashram Rani says:

    is this exercise for loss legs weight?

  16. SLiK JeKK says:

    This wasnt too hard but it's a good sweat. Good morning routine before work.

  17. Hellaquez says:

    Naaaah.. there is no way i can do that last one… Lol

  18. Belinda Onez says:

    I just want to know what is the best time of doing exercises? Im doing exercising in the morning after shower,,am i doing right???
    Because at 7am i need to go to work…please tell me…

  19. are these only for female?

  20. Sajida Sahil says:

    When we can do this exercise? Before breakfast or after? Plz guide me thanks

  21. It's really helpful video for weight loss.. Thanks

  22. 1 st day of this exercise.. n the d experience is unexplainable….

  23. Can i add this exercise into my daily workout schedule as warm up to get better results

  24. navin kamrah says:

    Amazing video…gonna try it tomm

  25. Rishina Roy says:

    How many calories? ?

  26. Im gonna do this work out everyday. Will update you a week later

  27. Thejanu M says:

    I have downloaded this video a while back but never tried cause it seems really tough …..but I tried it tonight and this is the best cardio workout ever ….if you are reading this you should try it too…..🙌🙋

  28. Jatin Behal says:

    How many calories will this circuit burns?

  29. Aryan says:

    It's super easy. I just did it like 5 times.

  30. Hi i just have a question and hoping for some advice as i feel stuck at the moment.
    I'v been doing home exercise for a good few months now thanks to this 5 minute workout that i started out from.
    I'v lost a good amount of weight so far but its mostly around my bust.
    My belly is being stubborn for some reason and its sticking out more now in my eyes because my bust is always going down.
    Is there anything specific that i should be doing for belly fat ?
    The workouts i do normally cosists of jogging in place and marching and jumping jacks, skaters etc..
    Thank you

  31. 기대 says:

    Some questions here 🙂
    1. Does this male you bulky?
    2.can this help slimming the body?
    Awesome if you could replik my comment! ♥️

  32. tryhard1 says:

    doing 6 reps of this, 2-3 times a day. works amazing

  33. Makica says:

    Best channel for workout 😀💪

  34. Does this workout build muscle or just burn fat because I would like to keep my muscle size?

  35. wow I am going to try it

  36. Ikram Mrf says:

    How much calories do you burn in this 5minutes ?

  37. cm says:

    Killer! Love this as my daily warmup.

  38. HI!!! how many aprox. calories can one burn doing this blast workout?

  39. Brown Hazel says:

    I did this workout and I’m seeing great results I do this twice a week

  40. Study Time says:

    Something extremely hard for pro athletes. Please. Cardio

  41. Wambo Kamosh says:

    Bowflex is the place to be …. 💓💓💓, I love wat you do your, workouts are always helpful 😘😘😘😘

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