Often when we think about getting in a killer cardio workout, we eliminate as much rest as possible and put in longer work intervals.

But guess what happens when you rest less?

Your power, speed, quickness, intensity all DROP.

If you don’t have as much time to recover, while you may be going “all out” every round, your output will still dip.

So sometimes including a bit MORE rest can allow you to actually work HARDER during the intervals of work and keep your output higher throughout the entire workout.

While I love workouts that shorten rest, giving you half or even just a quarter of the time you worked to recover, there is also something to be said for workouts that allow you to rest equal to the time you worked.

That equal work to rest setup allows you to go harder each and every work interval so your intensity stays higher throughout!

You may even find you include extra rest between rounds to keep your intensity higher!

But if you’re looking for a great cardio killer that gives you a bit of extra rest so you can get even MORE out of the session, try this 30/30 Bodyweight Cardio Workout.

The 30/30 Bodyweight Cardio Workout

Roll out.
5-8 rounds World’s Greatest Stretch

Set a timer for 30 second intervals. You will work for 30 seconds then rest for 30 seconds before moving on to the next exercise. Go through the circuit, resting 30 seconds between moves. Do not rest extra between rounds although beginners can rest 1 minute if needed between rounds. Complete 3-6 rounds. If you are short on time, just complete 3 rounds.

30 seconds Snowboard Hop Burpees
30 seconds Rest
30 seconds Push Up with Leg Kick
30 seconds Rest
30 seconds Split Squat Jumps
30 seconds Rest
30 seconds Plank Jacks
30 seconds Rest
30 seconds Full-Body Crunch
30 seconds Rest

Roll out and Stretch:
Any and all tight areas
Some Recommended Stretches:
Standing Chest Stretch
Half-Kneeling Hip and Quad Stretch


DO NOT SHORTEN REST. Get in more reps during the intervals of work. Intensify variations. But do not shorten rest to make things harder. If it doesn’t feel hard, you need to push yourself harder during those work intervals! You should feel like you NEED the rest to fully recover whether from your muscles burning or your heart rate elevating.

Love this workout?

Check out this one and more in my 6-Week Bodyweight Shred!