The Ultimate 30-Minute Bike and Swing Cardio Challenge

ultimate cardio challenge

This workout will challenge every muscle and require severe mental toughness as well. You’ll set a timer for one minute and see whether you can complete the number of reps suggested below each time. If you can’t, don’t worry; Do what you can to get through this challenge, but push your yourself and see what you’re capable of doing!

If you have access, use an Airdyne or Assault AirBike. If you don’t have access, you can hop on a spin bike for a similar type of workout. Do each move as fast as you can each minute. If you complete the specified number of reps before the minute is up, you can rest and try to get ready for the next movement. If you can’t get it done, just head right into the next movement as soon as the minute is up.

The Ultimate Cardio Challenge

Perform each move every minute on the minute back-to-back for seven rounds. Rest one minute after you finish the seventh round and then repeat for one last round.

1. Kettlebell Swingcardio challenge

Ladies, grab an 18kg kettlebell and swing 15 reps.

Fellas, pick up the 24kg kettlebell and swing 15 reps.

2. Spin Bike

Ladies, pedal your heart out! Your goal is to hit 15 calories burned in 1 minute.

Fellas, you are stepping it up to 20 calories burned in 1 minute.

While this cardio challenge only involves two exercises, your entire body will be worked after this one. It will also be thankful, and you will be extremely surprised in how far you can push yourself. So what do you say, are you up for this burning 30-minute swing and cardio challenge?

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