The Only Cardio Workout You Need If You Only Have 25 Minutes To Work Out

This workout has a cardiovascular emphasis but still includes full-body strength movements. Make this level 2 workout a ritual!

Kelleigh Korevaar |

High Intensity Interval Training (HIIT) is one of the most effective ways to build muscle and torch fat. That’s why Ritual incorporates HIIT training into their workouts, which typically last 20 to 24 minutes, including a warm-up and cool-down.

Related: The Only Type of Cardio That Gets You Jacked

Anyone from a complete beginner to an elite athlete can have a challenging workout. Each Ritual workout has four different levels of progression (beginner, level 1, level 2 and level 3). But at Ritual you aren’t stuck on one level; one workout can have mixed levels – for example, rows could be level 3 and overhead press level 1.

The Coach

Name: Dylan van Houten

Experience: Head coach at Ritual Johannesburg. Certified StrongFirst Kettlebell Instructor. Competitive powerlifter and weightlifter. Precision Nutrition Certified Nutrition coach. Catalyst Athletics Certified Weightlifting coach. Ground Force Method instructor.


The first workout is a single rest complex. The exercises are performed in sequence for the prescribed time, followed by a rest at the end. This is then repeated 5 times to make up a full workout. This workout has a cardiovascular emphasis but still includes full-body strength movements. Make this level 2 workout a ritual!

Related: These 3 Cardio Lessons Will Make You Train Harder And Better

The Warm-Up

Each session starts with a general warm-up consisting of 20 seconds of each of the following stretches and activations: lizard stretch; pigeon stretch; core hold; and Superman hold. The warm-up also includes an easy first set; the first round of exercises is performed at a moderate pace, and emphasis is placed on perfect form. Why? To elevate your heart rate and prepare your body to peak in the sets that follow.

1. Elbows Out Row

Keep your body in one straight line with your abs braced, butt squeezed and starting with your arms straight. Row your chest towards the anchor point, keeping elbows out to the sides and in line with your shoulders. Squeeze your shoulder blades together at the top. x25 seconds

Level 1 move: Normal Row | Level 3 move: One-Arm Row

Related: The Leg-Day Workout That Counts As Cardio, Too

2. Double Burpee

From a standing position, crouch down and place your hands on the floor. From here, push both feet back until you’re in a push-up position, then bring your knees back to your chest before kicking them back out again. Bringing them to the chest once more before standing up. Repeat. x25 seconds

Level 1 move: Single Burpee | Level 3 move: Jump Burpee

3. Dumbbell Overhead Press

Start with a dumbbell in each hand at shoulder height, keeping your elbows tucked in and hands in a neutral position. Press the dumbbells to an overhead position with arms locked and the biceps in line with your ears at the top. Return to the start position and repeat. x25 seconds

Level 1 move: Medicine Ball Overhead Press | Level 3 move: Push Press

Related: Cardio Sessions May Literally Make Your Brain Bigger

4. Double Burpee

Repeat. x25 seconds

5. Kettlebell Swing

Start with a kettlebell on the floor in front of you. Hinge at your hips, keeping your back straight, and lift and swing the bell behind you with straight arms. When your forearms touch the inside of your thighs, drive your heels into the floor, squeeze your butt and brace your abs while swinging and allowing the bell to float out in front of you. Repeat the swing, only placing the bell on the floor after the repetitions have been completed. x25 seconds

Level 1 move: Single KB Deadlift | Level 3 move: Alternating KB Swing

Related: Kettlebell VS Barbell – The Experts Weigh In On These Workout Tools

6. Double Burpee

Repeat. x25 seconds

7. Rest

x60 seconds.

Repeat all 7 steps for a total of 5 sets, remembering the first set is an easy one to warm the body up.

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