Get a Bikini Body in 4 Weeks
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15-Minute Cardio Blast
Burn 150 calories with this high-energy cardio-sculpting plan. If possible, do it on sand or some other soft surface to up the challenge and burn even more calories.
| Minutes | Exercise | Comments |
| 0:00–2:00 | Jumping Jacks | Maintain a fast, rhythmic pace with arms almost touching overhead. |
| 2:00–4:00 | Run in Place | Bend elbows and pump arms front to back while reaching your knees up to your abs, accentuating leg movements as you run |
| 4:00–5:00 | Squat Jumps | From a standing position, lower knees 90 degrees into a squat, keeping arms parallel to chest. From the bottom of the squat, jump up 4 to 6 inches. Land softly with knees bent; repeat. |
| 5:00–7:00 | Jumping Jacks | |
| 7:00–9:00 | Run in Place | |
| 9:00–10:00 | Squat Jumps | |
| 10:00–12:00 | Jumping Jacks | |
| 12:00–15:00 | Run in Place | Gradually slow to cool down. |
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