Cardio Workout

Don't think that because we suggest keeping the weights light for our cardio workout that you should expect it to be easy. The purpose of our cardio workout is to provide a fast paced, high impact exercise routine you can get done quickly. It will be hard (well, as hard as you decide to make it) and you will get lean. Your metabolism will be kicked up a notch and burning fat all day long.

If you already have a total body workout in place, like P 90X, Insanity, TRX or others, throw our vest on give it a try. We promise you will see that its a different workout no matter how long you've been doing these program. However, if you decide to give our cardio workout a try, you should be able to get it done in about 20 minutes. As you feel more comfortable and capable, extend the time you do each exercise and extend the workout...and results.

Directions & Pointers

  • Always stretch and warm up properly before starting each workout. Stretch after each workout as well.
  • Each workout consists of of discreet exercises dedicated to distinct muscle groups. The number of sets and reps are indicated for each exercise.
  • If possible, rest no more than 1 minute per set to maintain an elevated heart rate and maximum results.
  • As a general guideline, this workout routine should be done in about 30 minutes.
  • To minimize plateaus and continue driving results, create muscle confusion by rotating the order in which you do these exercise every week.

Equipment Needed

  • Jump rope
  • Step or bench

Sequence 1

[3 sets, 1-3 minutes. Note: exercises 1a and 1b done consecutively equate to one set]

1a: Jump Rope

  • STEP 1: Jump rope in place at a vigorous pace for a duration of 1-3 minutes.
  • STEP 2: Rest approximately 60 seconds and then perform exercise 1a.

1b: Jump Squat

  • STEP 1: Position your feet slightly wider than shoulder width. Let your arms dangle straight down in front of your waist.
  • STEP 2: Slowly lower your body into a proper squat position/motion with your arms dangling in front of you. Stop your squatting motion when your fingers touch the ground.
  • STEP 3: In one explosive movement, push through/off your heels while forcefully extending your hands up into the air above your head. This motion should cause you to jump off your toes, trying to get 2-5 inches of air under your toes.
  • STEP 4: When coming down from the jump, be sure to land on your toes and then quicklly roll back onto heels. Slowly lower body back down until your fingers once again are touching the ground. Do this movement for 1-3 minutes, rest 60 seconds.
  • NOTE - Be sure to bend your knees as you come back down from the jumping motion so as to absorb pressure evenly in the legs and dissipate it away from the knees.

Rest 30 to 60 seconds and then repeat sequence two more times.

Sequence 2

[3 sets, 30-60 seconds. Note: exercises 2a and 2b done consecutively equate to one set]

2a: Mountain Climber

  • STEP 1: Starting in a push up position with hands firmly on the ground directly below the shoulders, briskly drive your right knee into your chest.
  • STEP 2: As you are bringing your right knee back to the starting position, simultaneously drive your left knee to your chest.
  • STEP 3: Repeat this alternating motion at a brisk pace (equivalent to that of a quick jog) for 30-60 seconds. Rest 60 seconds.

2b: Sprints

  • STEP 1: On a flat, stable surface with ample space, run as fast as possible in a straight line, swinging you arms for momentum.
  • STEP 2: After picking a comfortable distance (10-50 yards), sprint to that point, turn and sprint back to starting point.
  • STEP 3: Rest 5 seconds and repeat.

Rest 30-60 seconds and then repeat sequence two more times.

Sequence 3

[3 sets, 30-60 seconds. Note: exercises 3a and 3b done consecutively equate to one set]

3a: High Knee Sprint on Step

  • STEP 1: While standing, position yourself directly in front of a step or stable bench with your right toe touching the top front edge of the step (or bench).
  • STEP 2: In one brisk motion, push off your left leg and switch your feet position so that now your left toe is on the top front edge of the step (or bench) while bringing your right foot to back to the ground.
  • STEP 3: repeat as fast as can for 30-60, rest

3b: Split Squat Lunge with Jump

  • STEP 1: Stand tall with feet shoulder width apart.
  • STEP 2: Take one large step forward with your right leg. In proper lunge form, lower your hips to ground remembering to keep your front and back leg angles at 90 degrees.
  • STEP 3: In one powerful motion, jump as high as you can switching the position of your feet in the air so that the right foot is now in the back and left foot is now in the front.
  • STEP 4: Slowly lower your hips to the ground again, until your leg angles reach 90 degrees and then then repeat step 3. Continue repeating steps 3 and 4 for 30-60 seconds. Rest 60 seconds.

Rest 30 to 60 seconds and then repeat sequence two more times.

Sequence 4

[3 sets, 30-60 seconds]

4a: Bear Crawl

  • STEP 1: Start in a push up position. You should try to maintain this position throughout the exercise.
  • STEP 2: Perform a crawling motion by extending your right arm forward 8-12 inches onto the the ground in front of you while bending your left knee and pushing off of your left foot. Next, extend your left arm forward 8-12 inches onto the the ground in front of you while bending your right knee and pushing off of your right foot. Every time you push forward, your legs should straighten. Remember not to let your knees touch the ground.
  • STEP 3: Perform this exercise in a straight line (or back and forth if space is limited) for 30-60 seconds. Note that distance (how many feet/meters you can bear crawl) is not critical for this exercise. Your focus should be on time (duration you can bear crawl).


  • Stretch before and after your workout
  • Stop your workout if you feel light headed or can't catch your breath
  • Drink plenty of water during and after your workout
  • Rest at least 24 hours between workouts
  • For optimal results, do this workout 3 times per week


Resistance Wear training vests are an athletic-training aide for people in a doctor-approved fitness regiment. New users should consult with their physician before working out with the equipment. Resistance Wear is not liable or responsible, in any manner, for the safe use of the workout vest or its ancillary products and/or accessories. If you have a heart or other serious medical condition, you should consult a physician prior to using this equipment. Immediately cease exercising if you feel dizzy, faint or short of breath. Use of this equipment in a manner other than prescribed, may result in serious injury.

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