Full BodyCardio Killer
A 40-minute bodyweight cardio circuit: running, jumping jacks, burpees, mountain climbers, high knees and jumping lunges. Six movements, no equipment, and a structure that keeps the heart rate high from the first minute — around 420 kcal for a session you can do in a hotel room.
Cardio Killer at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Chest, Back, Quads, Shoulders, Core, Biceps
- Category
- Full Body
- Made for
- Everyone
- Price
- Free
6 exercises in Cardio Killer
- 1Running4 × 12
- 2Jumping jack4 × 20
- 4 × 12
- 4Mountain climbers4 × 20
- 5High knees4 × 12
- 6Jumping Lunge4 × 20
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Cardio Killer
Circuit style: one round through all six, then 90 seconds of rest and repeat. Burpees are where form collapses first, so slow them down rather than dropping the round. If your knees complain on the jumping lunges, swap in reverse lunges and keep everything else the same.
Cardio Killer — questions
How long does Cardio Killer take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for Cardio Killer?
Bodyweight, plus a bar or bench for a few movements. The session is built around Running, Jumping jack, Burpee and more, and every exercise comes with a demo video in the GymiaFit app.
Is Cardio Killer suitable for beginners?
Cardio Killer is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Cardio Killer work?
Chest, Back, Quads, Shoulders, Core, Biceps. 6 exercises, starting with Running, Jumping jack, Burpee.
Is Cardio Killer free?
Yes. Cardio Killer is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Cardio Killer into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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