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For womenIntermediateArms

Upper Body Cardio

Push-ups and planks mixed with cardio bursts.

  • 15 min
  • 20 movements
  • Difficulty 1–3/5
WorksArmsBackCoreLegsFull body

The workout, in order

  1. Standing Arm Rotations

    Difficulty 1/530 sec

  2. Chest Opener

    Difficulty 1/530 sec

  3. Knee Push Ups

    Difficulty 3/530 sec

  4. Push Up with Forward Arm Reach

    Difficulty 3/530 sec

  5. Prone Push Up

    Difficulty 1/530 sec

  6. Deep Knee Push Up

    Difficulty 1/530 sec

  7. Plank Shoulder Taps

    Difficulty 2/530 sec

  8. Knee Plank Up Downs

    Difficulty 3/530 sec

  9. Forearm Plank Rocks

    Difficulty 3/530 sec

  10. Plank Leg Raises

    Difficulty 3/530 sec

  11. Mountain Climbers

    Difficulty 2/530 sec

  12. Plank Jacks

    Difficulty 2/530 sec

  13. Groiners

    Difficulty 2/530 sec

  14. Tricep Deep Pulls

    Difficulty 2/530 sec

  15. Backward Tricep Presses

    Difficulty 1/530 sec

  16. Reverse Plank Crunches

    Difficulty 3/530 sec

  17. Crab Reach

    Difficulty 3/530 sec

  18. Superwoman Hold

    Difficulty 3/530 sec

  19. Unilateral Hand Behind Stretch Left

    Difficulty 2/530 sec

  20. Unilateral Hand Behind Stretch Right

    Difficulty 2/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise. Take longer breaks whenever you need them.

Keep your training going

Five women’s plans, 30 days each.

Compare plans
For womenBeginner

Women’s Beginner Plan

Learn the movements and build a starting routine.

30 days8–14 min a day
For womenEasy

Women’s Easy Plan

Keep moving with a manageable next step.

30 days8–14 min a day