14-Day Cardio Comeback
Author
AI DrivenUpdated
29 Oct 2025- Summary
- Challenges
- Details
- Reviews
Summary
Reignite your endurance and stamina with progressive, low‑impact to moderate cardio intervals that build aerobic capacity, improve heart-rate recovery, and boost energy—no equipment required.
Challenges
Split Jacks is a total body, cardiovascular, plyometrics, and warm-up exercise that primarily targets the quads and, to a lesser degree, also targets the calves, glutes, groin, hamstrings, hip flexors, shoulders, and biceps.
View Exercise
| Set | Reps | Weight / Time |
|---|---|---|
| 1 | 1 | 40.00secs |
| 2 | 1 | 40.00secs |
| 3 | 1 | 40.00secs |
| 4 | 1 | 40.00secs |
| Rest for: 30 seconds | ||
| Set | Reps | Weight / Time |
|---|---|---|
| 1 | 1 | 40.00secs |
| 2 | 1 | 40.00secs |
| 3 | 1 | 40.00secs |
| 4 | 1 | 40.00secs |
| Rest for: 30 seconds | ||
Jab-Cross is a bodyweight boxing sequence that targets Quads, lower back, shoulders, triceps, calves, lower abs, biceps, and cardiovascular system. Jab-cross demands a strong breathing technique and allows progression as you change speed and power.
View Exercise
| Set | Reps | Weight / Time |
|---|---|---|
| 1 | 1 | 40.00secs |
| 2 | 1 | 40.00secs |
| 3 | 1 | 40.00secs |
| 4 | 1 | 40.00secs |
| Rest for: 30 seconds | ||
| Set | Reps | Weight / Time |
|---|---|---|
| 1 | 1 | 40.00secs |
| 2 | 1 | 40.00secs |
| 3 | 1 | 40.00secs |
| 4 | 1 | 40.00secs |
| Rest for: 30 seconds | ||
| Set | Reps | Weight / Time |
|---|---|---|
| 1 | 1 | 40.00secs |
| 2 | 1 | 40.00secs |
| 3 | 1 | 40.00secs |
| 4 | 1 | 40.00secs |
| Rest for: 30 seconds | ||
| Set | Reps | Weight / Time |
|---|---|---|
| 1 | 1 | 40.00secs |
| 2 | 1 | 40.00secs |
| 3 | 1 | 40.00secs |
| 4 | 1 | 40.00secs |
| Rest for: 30 seconds | ||
Bear Crawl builds strength and power, boosts your metabolism, and fires up your cardio fitness. This exercise uses almost every muscle in the body, including the shoulders (deltoids), chest and back, glutes, quadriceps, hamstrings, and core. Another great thing about bear crawls is that they provide a great mental challenge, as your brain focuses on maintaining balance while keeping all your limbs moving at once.
View Exercise
| Set | Reps | Weight / Time |
|---|---|---|
| 1 | 1 | 40.00secs |
| 2 | 1 | 40.00secs |
| 3 | 1 | 40.00secs |
| 4 | 1 | 40.00secs |
| Rest for: 30 seconds | ||
| Set | Reps | Weight / Time |
|---|---|---|
| 1 | 1 | 40.00secs |
| 2 | 1 | 40.00secs |
| 3 | 1 | 40.00secs |
| 4 | 1 | 40.00secs |
| Rest for: 30 seconds | ||
Squat Thrusts target your triceps and pecs muscle while also activating lower body muscles like the hamstrings, quads, and glutes. This exercise is also very effective in fat burning,
View Exercise
| Set | Reps | Weight / Time |
|---|---|---|
| 1 | 1 | 45.00secs |
| 2 | 1 | 45.00secs |
| 3 | 1 | 45.00secs |
| Rest for: 30 seconds | ||
Bear Crawl builds strength and power, boosts your metabolism, and fires up your cardio fitness. This exercise uses almost every muscle in the body, including the shoulders (deltoids), chest and back, glutes, quadriceps, hamstrings, and core. Another great thing about bear crawls is that they provide a great mental challenge, as your brain focuses on maintaining balance while keeping all your limbs moving at once.
View Exercise
| Set | Reps | Weight / Time |
|---|---|---|
| 1 | 1 | 45.00secs |
| 2 | 1 | 45.00secs |
| 3 | 1 | 45.00secs |
| Rest for: 30 seconds | ||
Ski Moguls is a good exercise to provide strength, power, and stability to the lower region of the body. This is also good exercise to provide cardiovascular endurance.
View Exercise
| Set | Reps | Weight / Time |
|---|---|---|
| 1 | 1 | 45.00secs |
| 2 | 1 | 45.00secs |
| 3 | 1 | 45.00secs |
| Rest for: 30 seconds | ||
Jab-Cross is a bodyweight boxing sequence that targets Quads, lower back, shoulders, triceps, calves, lower abs, biceps, and cardiovascular system. Jab-cross demands a strong breathing technique and allows progression as you change speed and power.
View Exercise
| Set | Reps | Weight / Time |
|---|---|---|
| 1 | 1 | 45.00secs |
| 2 | 1 | 45.00secs |
| 3 | 1 | 45.00secs |
| Rest for: 30 seconds | ||
| Set | Reps | Weight / Time |
|---|---|---|
| 1 | 1 | 45.00secs |
| 2 | 1 | 45.00secs |
| 3 | 1 | 45.00secs |
| Rest for: 30 seconds | ||
| Set | Reps | Weight / Time |
|---|---|---|
| 1 | 1 | 40.00secs |
| 2 | 1 | 40.00secs |
| 3 | 1 | 40.00secs |
| Rest for: 30 seconds | ||
| Set | Reps | Weight / Time |
|---|---|---|
| 1 | 1 | 40.00secs |
| 2 | 1 | 40.00secs |
| 3 | 1 | 40.00secs |
| Rest for: 30 seconds | ||
| Set | Reps | Weight / Time |
|---|---|---|
| 1 | 1 | 40.00secs |
| 2 | 1 | 40.00secs |
| 3 | 1 | 40.00secs |
| Rest for: 30 seconds | ||
| Set | Reps | Weight / Time |
|---|---|---|
| 1 | 1 | 40.00secs |
| 2 | 1 | 40.00secs |
| 3 | 1 | 40.00secs |
| Rest for: 30 seconds | ||
