Improve your cardio fitness with this 15 minute circuit

The main benefits of cardio fitness programs are:

  • Burning calories, which helps with weight loss/control and
  • Improving heart and circulatory system health (which also means you have more energy)

Although this workout is designed primarily to benefit cardio fitness and help with weight loss, it will also improve muscle tone and flexibility, strengthen the core stabilisers and improve coordination.

How cardio fitness helps with weight loss and heart health

There is an energy cost (ie calories burned) to all types of activity, but different types of activity are fuelled in different ways by the body. Aerobic – or cardio – exercise is the only type of exercise that can use fat stores as a fuel. Doing regular cardio exercise, combined with a sensible eating plan, will help to break down fat stores and maintain muscle.

Producing energy aerobically (i.e. with oxygen) is much more efficient for the muscles than having to produce it without oxygen. For this reason, the heart and circulatory system work hard to deliver oxygen to working muscles during aerobic exercise. The more aerobic exercise we do, the bigger and stronger the heart becomes to enable it to deliver adequate oxygen.

15 minute cardio fitness circuit

This is a circuit of 6 cardio exercises. It’s a beginner workout, so the intervals are quite short – 20 seconds per exercise. When you’ve done 20 seconds of the first exercise, try to move on to the next without resting. When you’ve done all 6, start again. Do the entire circuit 6 times. Before you start the circuit, you should have warm muscles. Muscles and joints need to warm up gradually to prepare for vigorous activity.  Do the warm up exercises shown below before going into the main workout. Please also see the general exercise guidelines here.

Warm up

Cardio fitness warm up

Circuit exercises

Cardio fitness squat

Cardio fitness calf raise

Cardio fitness knee lift

Cardio fitness hamstring curl

Cardio fitness squat toe taps knee lift

Cardio fitness squat side leaps

Cooling down

When you’ve done the circuit 6 times, march on the spot for a minute or two until your heart rate returns to normal and then, if you have time, do these stretches.

Get the 6 week cardio fitness program

Cardio fitness 6 week program

You can improve your cardio fitness even more with this 6 week program.  There’s a different set of exercises each week and the interval times increase over the course of the 6 weeks.  This program includes:

  • A booklet with instructions for all the exercises
  • An introduction booklet, including warm up exercises and stretches
  • An exercise chart for each week
  • A tracker sheet for each week
  • Sticker files for you to print planner/diary stickers to prompt and motivate you to work out

You’ll get an instant download in both A4 and letter size PDFs.  SPECIAL PROMOTION: Follow this link to get a 50% discount, valid until 30/6/18




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Although this workout is designed primarily to benefit cardio fitness and help with weight loss, it will also improve muscle tone and flexibility, strengthen the core stabilisers and improve coordination. 15 minute routine with free fitness printable #cardio #weightloss

More on cardio fitness:

Cardio workout circuitWhy exercise is good for heart healthHow to lose weight by brisk walking