Workouts · Cardio

Interval Ladder in 20

20, 30, 40, 30, 20 seconds of work — climb the ladder, then enjoy the way down.

20 minintermediateno equipmentcardiovigorous
Why it works. Variable intervals keep intensity honest — the body never settles into autopilot.

Warm-up

Easy jog in place — 60s
Gentle jumping jacks — 45s

The workout

  1. jack jump — 2 × 20s
    rest 25s
  2. mountain climber — 2 × 30s
    rest 30s
  3. jump squat — 2 × 40s
    rest 45s
  4. skater hops — 2 × 30s
    rest 30s
  5. burpee — 2 × 20s
    rest 40s

Cool-down

Walk it off, breathing down — 90s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More cardio sessions

25 min · advancedAthletic Power in 2520 min · beginnerBeginner Low-Impact Cardio in 2025 min · intermediateBike Intervals in 2525 min · intermediateBodyweight HIIT in 25

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

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