Health

30-Day Fitness Challenge, Day 20: Cardio + Flexibility

By Thrillist Health Published On 12/28/2016

You're on Day 20 of the 30-Day Gym-Free Fitness Challenge. To return to the main challenge page, click here.

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You should be a pro by now. Pick one of the 30-minute cardio options, then wrap it up with your 10-minute stretch. If you performed the AMRAP series earlier in the week, consider doing it again to see if you can beat your previous record, knocking out more rounds in each pyramid than you did before.

Option #1: 30-minute walk/jog sequence

Alternate between two minutes of jogging and one minute of walking for the full 30 minutes. If jogging is completely out of the question, alternate between two minutes of speed walking and one minute of walking at a moderate pace.

Option #2: AMRAP bodyweight cardio pyramid

You'll do both of the 12-minute AMRAP circuits below.

AMRAP #1

See how many rounds of all three exercises you can make it through following the pyramid repetitions detailed above. You have 12 minutes to get through as many rounds as you can.

Burpees

Ski swings

Skaters

AMRAP #2

See how many rounds of all three exercises you can make it through following the pyramid repetitions detailed above. You have 12 minutes to get through as many rounds as you can.