Jump Rope – 3 minutes

Jump rope is an excellent cardiovascular exercise that enhances coordination and improves footwork. It also helps burn calories and increases stamina. Perform the jumps with quick, small movements and try to keep the rope moving consistently throughout the 3-minute duration.

Burpees – 3 sets of 15 reps

Burpees are a full-body exercise that can elevate your heart rate quickly. This exercise is great for building endurance, strength, and explosiveness. Make sure to use a wide stance during the squat portion and push through the heels during the jump.

Mountain Climbers – 3 sets of 40 seconds

Mountain climbers are a dynamic movement that works the core, shoulders, and legs. Maintain a fast pace, keeping your core tight and your back flat throughout the movement.

High Knees – 3 sets of 30 seconds

High knees improve cardiovascular fitness while targeting the hip flexors and lower abs. Keep your posture upright and focus on bringing your knees up to waist height for optimal form.

Bicycle Crunches – 3 sets of 20 reps

Bicycle crunches target the obliques and help improve rotational strength. Keep the movement controlled and ensure your elbows stay wide to avoid straining your neck.

Additional Notes: Cardio burn circuits are designed to keep your heart rate elevated while providing a full-body workout. Perform each exercise with maximum intensity for the best fat-burning results.