Cardio assignment:5 weeks to get in shape

Here is your first workout in the cardio program.
You will complete a 4-minute workout.

It includes four 1-minute exercises: skipping rope, alternating lunges, press-ups, core.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

During the first week, don't push yourself too hard but try to correctly execute each movement.

Great workout! Did you know that music can be a source of motivation during your workouts? So why not put on your favourite playlist during your next workout?

Here is the second workout in this program.
Today's workout is five minutes long.

It includes four 1-minute and 15-second exercises: skipping rope, star jumps, jump squats, core.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

The working time starts to increase for this workout. You may consider slowing your pace if the movements seem more difficult to execute correctly.

Congratulations on a great workout!
The jump rope is a must-have accessory. It is the perfect fitness exercise for burning calories, losing weight, getting a flat tummy, and avoiding cellulite issues. To find out more, look up articles on skipping rope.

Here is the third workout in this program.
Today's workout is six minutes long.

It includes four 1-minute and 30-second exercises: skipping rope, jumping lunges, high knees, core.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

Today, you will learn 2 new movements: jumping lunges and high knees.
These movements require a good breathing technique because they are very cardio-oriented.

That was a great workout!
Did you know that core exercises work out most of the muscles of your torso but especially help strengthen the outer and inner (deep) muscles of your abdominals (rectus, transverse, and obliques).

Here is the second to last workout for this first week.
You will complete a 7-minute workout.

It includes four 1-minute and 45-second exercises: skipping rope, alternating lunges, press-ups, core.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

For this workout, you will continue with the exercises learned during the first workout. We will extend the time for each exercise so try to push yourself by correctly executing the movements.

Great workout!
Along with this program, make sure you're eating well or you might not see results:
- Never skip meals.
- Eat a balanced diet: one third carbohydrates (pasta, rice), one third protein (fish, eggs, meat), one third vegetables.
- Have a piece of fruit, some compote or a cereal bar for a snack.
- Give yourself a cheat day once in a while to keep yourself from getting frustrated (and we do mean "once in a while"!). It won't hurt and it's good for your well-being!

Here is the fifth and last workout of this week.
Today's workout lasts 8 minutes.

It includes four 2-minute exercises: skipping rope, star jumps, jump squats, core.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

Here, we will repeat the exercises from the second workout. We will extend the time for each exercise so try to push yourself by correctly executing the movements.

Great workout, you have finished the first week of this program. We recommend tracking your progress by keeping a training log as well as regularly taking some photos.

Here is the first workout for this week.
Today's workout lasts 9 minutes.

It includes four 2-minute and 15-second exercises: skipping rope, jumping lunges, high knees, core.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

We continue with the exercises from the third workout and increase their duration. Do not start out too quickly, try to keep the same pace throughout the workout.

Great job!
Try working out with a friend or two with the same fitness level as you to stay motivated through to the end of the challenge.

You will complete a 10-minute workout.

It includes four 2-minute and 30-second exercises: skipping rope, alternating lunges, press-ups, core.

The working time starts to increase for this workout. You may consider slowing your pace if the movements seem more difficult to execute correctly.

Congratulations on a great workout!
The jump rope is a must-have accessory. It is the perfect fitness exercise for burning calories, losing weight, getting a flat tummy, and avoiding cellulite issues. To find out more, look up articles on skipping rope.

No workout today, get rested up for the next one.

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Here is the fourth workout for this week.
Today's workout is 11 minutes long.

It includes four 2-minute and 45-second exercises: skipping rope, star jumps, jump squats, core.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

We once again continue with the exercises from the second workout. Do not start off too quickly as the working time has increased again.

Congratulations on finishing your workout! I hope you enjoyed it. Remember to fully hydrate before resuming your regular activities (to avoid cramps).

Here is the last workout in this fourth week of the program.
Today's workout is 12 minutes long.

It includes four 3-minute exercises: skipping rope, jumping lunges, high knees, core.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

To round off this second week, we continue with the exercises from the third week.Remember to keep your core flexed throughout the workout for maximum results.

Great job! You've made amazing progress!
At the end of each workout, take the time to cool down with a few stretches to prevent injuries. Stretching is important as it helps prepare your body for your next workouts.

Here is the first workout for the third week of the program.
You will complete a 13-minute workout.

It includes four 3-minute and 15-second exercises: skipping rope, alternating lunges, press-ups, core.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

We again continue with the exercises learned previously. Even though the workouts are getting harder and harder, try to maintain good form during all movements.

Great work!
Breathable clothing specifically designed for cardio workouts should be worn. Wearing a proper outfit lowers the risk of injury.

Here is the second workout for this week.
Today's workout is 14 minutes long.

It includes four 3-minute and 30-second exercises: skipping rope, star jumps, jump squats, core.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

Be aware that the duration of each exercise increases to 3 minutes and 30 seconds, try to keep up!

You've finished another great workout, keep it up!
Check out the following articles on skipping rope to determine your skill level

Here is the third workout for this week.
Today's workout is 15 minutes long.

It includes four 3-minute and 45-second workouts:skipping rope, jumping lunges, high knees, core.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

Please note that you do not have time to rest during this third workoutMake sure you warm up and stretch for optimal recovery.

Congratulations on a great workout!
At the end of each workout, take the time to cool down with a few stretches to prevent injuries. Stretching is important as it helps prepare your body for your next workouts.

Here is the second to last workout for this third week.
You will complete a 16-minute workout.

It includes four 4-minute exercises: skipping rope, alternating lunges, press-ups, core.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

Push yourself! While doing press-ups, try to keep your legs straight for as long as possible.

Congratulations on a great workout!
Be patient - we promise you'll see results if you stick with it. Don't despair if you aren't able to do a particular movement or don't see results straight away.

Here is the last workout in the third week of the program.
Today's workout is 17 minutes long.

It includes four 4-minute and 15-second exercises: skipping rope, star jumps, jump squats, core.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

Even if it gets harder to keep up, try to maintain the same pace throughout your workout.

Great workout!
Make sure to get a good night's sleep, as your results will also depend on your sleep quality.

Here is the first workout for this fourth week.
Today's workout is 18 minutes long.

It includes four 4-minute and 30-second exercises: skipping rope, jumping lunges, high knees, core.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

Push yourself because you get a rest day next!

Great job!
The pain that you feel after sport is intense for 48 hours, or 24 hours for the lucky ones. Prevent stiffness and sore muscles by taking a hot bath or taking a stretching class.

No workout today, get rested up for the next one.

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Here is the third workout for this week.
You will complete a 19-minute workout.

It includes four 4-minute and 45-second exercises: skipping rope, alternating lunges, press-ups, core.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

Keep pushing yourself but don't start out too quickly!

Great workout!
When pushing yourself during sport, do you tend to tire quickly and clock sub-par performances? If so, you need to improve your breathing! Endurance is key to maintaining your effort level over time.
You can improve your endurance levels by working out regularly, improving your breathing and focusing on your exhalation, giving yourself enough time to digest your meals before exercising and staying well hydrated.

Here is the fourth workout for this week.
Today's workout is 20 minutes long.

It includes four 5-minute exercises: skipping rope, star jumps, jump squats, core.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

Remember that you are about to take on a 20-minute cardio workout.Try not to rest until the very end.

You have made a lot of progress!
Did you know that music can be a source of motivation during your workouts? So why not put on your favourite playlist during your next workout?

This workout completes your fourth week on the program.
Today's workout is 21 minutes long.

It includes four 5-minute and 15-second exercises: skipping rope, jumping lunges, high knees, core.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

Stick to pace indicated for each exercise while taking care to use proper technique.

Great workout! Keep it up for your last two remaining workouts.
To prevent boredom, why not add on another challenge? We've got other programmes you can do to stay energised.
If you haven't already, check out Domyos Live. This free service gives you access to various live fitness classes from the Domyos Club in France. To try it out and see the workouts on offer, simply find the section on Domyos E-Coach.

Here is the first workout in the last week of the program.
You will complete a 22-minute workout.

It includes four 5-minute and 30-second exercises: skipping rope, alternating lunges, press-ups, core.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

Remember to use proper technique, even if you are worn out.

Great job!
Try working out with a friend or two with the same fitness level as you to stay motivated through to the end of the challenge.

Here is the second workout for this week.
Today's workout is 23 minutes long.

It includes four 5-minute and 45-second exercises: skipping rope, star jumps, jump squats, core.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

Keep going and stay on pace, you are in the last week of the program.

Great job!
Ever heard of full-body? Full-body is a method that involves working all of your muscle groups in a single training session. This type of workout combines cardio and strength training.

Here is the third workout for this last week.
Today's workout is 24 minutes long.

It includes four 6-minute exercises: skipping rope, jumping lunges, high knees, core.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.

Remember to turn on the sound for the best experience.

You will have to keep moving for 24 minutes, good luck! Don't start out too quickly

Great workout!
Along with this challenge, make sure you're eating well or you might not see results:
- Never skip meals.
- Eat a balanced diet: one third carbohydrates (pasta, rice), one third protein (fish, eggs, meat), one third vegetables.
- Have a piece of fruit, some compote or a cereal bar for a snack.
- Give yourself a cheat day once in a while to keep yourself from getting frustrated (and we do mean "once in a while"!). It won't hurt and it's good for your well-being!

Today is your second to last workout!

You will complete a 30-minute workout.

It includes 8 exercises:
- 6 minutes of skipping rope
- 3 minutes of alternating lunges
- 3 minutes of star jumps
- 3 minutes of jump squats
- 3 minutes of jumping lunges
- 3 minutes of high knees
- 6 minutes of core

An open space measuring 2 m by 1.5 m is necessary to comfortably complete the program.

Remember to turn on the sound for the best experience.

For the second to last workout, we will combine all the exercises you have seen and learned throughout the program. Go all out for each exercise.

Well done!
Don't forget to check your progress in the stats tab.

Today is your last workout!

You will complete a 30-minute workout.

It includes 8 exercises:
- 6 minutes of skipping rope
- 3 minutes of alternating lunges
- 3 minutes of star jumps
- 3 minutes of jump squats
- 3 minutes of jumping lunges
- 3 minutes of high knees
- 6 minutes of core

An open space measuring 2 m by 1.5 m is necessary to comfortably complete the program.

Remember to turn on the sound for the best experience.

For a final time, we will combine all the previous exercises. Work your hardest so that you leave nothing on the floor!

Great job, you did fantastic work throughout the program!
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