Back to Blog
Fitness

OMORPHO Fitness App Workout of the Month: 12-Minute Cardio Boost

June 2023
Tatyana JohnstonSport Performance Lead
OMORPHO Master Trainer Tatyana Johnston covers for a workout of the month wearing a black weighted workout vest.

For June’s Workout of the Month, I have chosen the 12 min Cardio Boost - this workout really packs a punch and will provide you with a quick energy boost while keeping things simple and effective. This workout is also meant to be “stackable” which means you can add it onto an existing strength session or mind body class (although the Cardio Boost can exist as your only workout that day, for sure!).  Make the most of your workout by incorporating our OMORPHO G-Vest and Gravity Apparel, thanks to their MicroLoad technology.

This workout stands out because it is entirely cardio focused. You can fit in anywhere, anytime. There is something both energizing and cathartic about training your lungs and pushing your aerobic capacity, and all you need is 12 minutes and your G-Vest to get the endorphins you’re looking for :)

This workout is 12 minutes long with 3 quick sets. Each working interval is :20 long, and the goal is to push hard for the full working interval and keep your heart rate elevated! The G-Vest adds MicroLoad to all these cardio movements, and the light weight makes it possible to complete the exercises to their fullest extent while pushing a little harder. 

Set 1 

Do each of the below moves three times each in :20 intervals 

Set 1 includes alternating sets of lateral side steps and speed skaters; both moves are training single leg plyometric strength, and both moves can be done with all jumping taken out. If you choose the non-jumping version, make sure to maintain good form and get as much range of motion as you can.

Set 2

Do each of the below moves three times each in :20 intervals 

Set 2 contains alternating sets of skater squat jumps and triple-high knees. Skater jumps are a quad burner, incorporating a quick agility jump switching directions. The triple high knees are working plyometric power with a focus on utilizing your core to drive your knees up. The skater squat jumps can be done with a step instead of jump, to gain the strength without straining your joints. The triple high knees can be modified by decreasing the range of motion and making the high knees lower.

Set 3

Do each of the below moves three times each in :20 intervals 

Set 3 is alternating sets of mountain climbers and plank jump burpees. This is the finisher to your workout, so now is the time to empty the tank! These exercises are lung and shoulder burners, so prioritize good plank form and focusing on lat and ab engagement. You can modify both moves by slowing the tempo down, or dropping to your knees. 

That’s it! Give this workout a try on the Omorpho App in between meetings or to start your day off strong. Remember that 12 minutes of movement can completely turn your day around :) 

This workout stands out because it is entirely cardio focused. You can fit in anywhere, anytime. There is something both energizing and cathartic about training your lungs and pushing your aerobic capacity, and all you need is 12 minutes and your G-Vest to get the endorphins you’re looking for :)

Share This Story

Related Articles

britain covey resign cover

Our website uses cookies to provide you with the best possible experience. Learn More.

Become an Insider
Get 10% Off

Sign-up now and you'll be first to hear about new releases, exciting news and promotions - starting with your 10% discount code.

ScienceBlogPressSupportAboutTermsPrivacy

© 2024 OMORPHO