Get Started! Add your name and email to begin getting exclusive, high-quality insights and tools around nutrition, training and mindset from Jill delivered right to your inbox!

Cardio + Leg + Core Workout

By Tara Ballard

This is a workout I pulled from my archives this past week. I hope you enjoy! Remember – “push until you can’t, rest until you can” – Metabolic Effect style! As always, adjust weights/speed to your fitness level.

Warm-up as needed

Part 1 – Cardio:

Incline treadmill sprints:

  • 15% incline
  • 30 secs sprint; 45 secs rest
  • Beginning speed: 7.0, bump it up by .1 with each successive sprint
  • Complete 8 sprints – 10 minutes total

Part 2 – Legs: 

Complete each of the following for 1 min (round 1), then 45 secs (round 2), then 30 secs each (round 3):

  • Step-up / Squat, alternating legs – moderate to heavy dumbbells
  • Single-leg squat (full pistol) – Right leg
  • Single-leg squat (full pistol) – Left leg
  • Weighted switch jumps – light to moderate dumbbells

Part 3 – Core

3 sets of the following circuit:

  • 15 x hanging leg raises
  • 15 x v-ups on bench – straight legs
  • 15 x each side side Russian twist, feet elevated, moderate weight

Cool down as needed.
Including warm-up and cool-down, this should take 30 minutes or less.

Have fun! Ox Tara

Related: Want more workouts? Get daily workouts in the JillFit Lifestyle Online Program! Know what workout to do every single day, plus recipes, videos, access to the JillFit coaches to ask questions and more! :)

COPYRIGHT 2021 | All content protected by | Terms & Conditions | Privacy Policy
Design by Rachel Pesso | Development by Alchemy+Aim