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Bodyweight Workout: 12-Minute Cardio Blast

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This 12-minute bodyweight workout will build your stamina and cardiovascular capacity, and will prove a challenge, regardless of your fitness level.

The best part: it requires no equipment at all—just a few square feet of floor space.

Your Bodyweight Workout:

  1. Set your clock for 12 minutes (a cell phone timer or alarm works great for this)
  2. Do 5 Burpees, 10 Sit-ups, and 15 Squats
  3. Repeat as many times as possible until the 12 minutes is up

Movement Tips:

Burpees: A burpee is performed from standing.  Plant your hands on the ground on either side of your feet, and kick back to a plank position.  Do a full pushup (from the plank or the knees), and as you near completion of the pushup, bring your feet back underneath you.  Stand and jump, clapping your hands over your head.

Situps: Lie on the ground with your butt and shoulder blades in contact with the ground, your feet flat, and your knees bent at ninety degrees.  Keeping your butt on the ground, sit up all the way up.  Your shoulders should be directly over your hips at the top.  Return to the ground and repeat.

Squats: Stand with your feet at shoulder width, and send your hips back, simultaneously bending your knees until your hips are below parallel.  Keep your weight on your heels throughout, your gaze on the horizon, and your back flat. Return to standing and repeat.

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Jon Gilson
Jon Gilson is a coach and writer, and the former CEO of the Whole Life Challenge.

Previously, he founded Again Faster Equipment, a functional fitness equipment company created to serve the CrossFit community. Established in 2006, Jon took the Company global in 2012, twice landing on the Inc. 500/5000 list of America’s fastest growing private companies.

From 2007 to 2013, he served as a Senior Lecturer for CrossFit, Inc., training aspiring CrossFit trainers at over 100 seminars, including engagements in Iceland, Afghanistan, Moscow, Holland, the United States, and Canada. Jon also served on the CrossFit L1 Advisory Board, helping establish policy for the organization’s training efforts from 2011 to 2013.

He’s also done stints in state government, gym management, and consulting — and currently teaches classes at CrossFit City Line.

Jon graduated from the University of New Hampshire in 2003, summa cum laude, with a B.A. in Psychology. He also holds a Graduate Certificate in Finance and Control from the Harvard Extension School, 2006, and has completed coursework in data analytics.