Quickfire Challenge #10: 5-Minute Cardio Pump

Author: Shannon Miller Lifestyle

Cardio workout

The best way to get in cardio and burn tons of calories on a time limit is through intervals of varying intensity – Interval Training with Cardio

This means that when the body is challenged a little bit at a time, It will work harder to release more calories, and it will become stronger cardiovascularly.

60-90-30 is an interval ratio to use to vary your intensity; It works like this:

  • 60 seconds of low intensity: walking, step touch, or a mambo cha cha type of dance movement
  • 90 seconds of moderate intensity: jumping jacks, step-knees, or jumping rope
  • 3o seconds of something very difficult: running high knees, burpees, or mountain climbers are great examples.

If you are a runner or walker, you can use the same principle on your cardio training session outside or on the treadmill.

When you are done with your intervals, take time to slow down gradually. Walk or march it out. For most people, it takes about 3 minutes to bring the heart rate to a normal level after this type of workout. Then, take a stretch break.


This Quickfire Challenge Workout was designed by Carrie Harper, owner of CarrieFit Carrie Harperand ACE CertifiedPersonal Trainer and Lifestyle/Weight Management Coach. She is is passionate about wellness education and believes education is power! She tries to give people the best information, and therefore the strongest programs, possible in the fields of health: fitness, wellness, nutrition, energy, and vitality. Visit Carrie’s website to check out her other fitness routines!

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