Caroline Jordan Fitness Challenge of the Week: Crazy Cardio Workout!

Fearless Fitness Challenge of the Week: CRAZY CARDIO Workout!

I want you to MIX it up this week with this cardio interval workout. I challenge you to SWEAT through the below routine as one of your cardio workouts this week.  Tell me when you’ve completed it – leave a comment below this post to show me you’re a CARDIO rockstar. Cant wait to see how many of you take the CARDIO CHALLENGE this week. GO GET IT! 

Caroline’s Crazy Cardio Mix: free 30 minute interval workout challenge.

This workout was designed with a treadmill in mind, but if you’re using a spin bike or elliptical use the incline as guidelines of how to increase each minute for the rolling hills, and for sprinting, make sure to use the resistance to push you.

Time .  Speed . Incline .
0:00-4:00 : 3.5-4.0  mph  incline at 2.5%
4:00-5:00 : 4.0 (walk) or 5.5 (jog) incline at 4.0%
5:00-6:00 : 4.0 (walk) or 6.0 (jog) incline at  6.0%
6:00-7:00 : 4.0 (walk) or 6.5 (run) incline at 8.0%
7:00-8:00 : 3.8 (walk) or 5.5 (jog) incline at 10.0%
8:00-9:00 : 4.0 (walk) or 6.5 (run) incline at  8.0%
9:00-10:00 : 4.0 (walk) or 6.0 (jog) incline at 6.0%
10:00-11:00 : 4.0 (walk) or 5.5 (jog) incline at 4.0%
11:00-12:00 : 4.0 (walk) or 5.5 (jog) incline at 2.5%
12:00-12:45 :  Sprint!!! As fast as you can go  incline at 2.5%
12:45-14:15 : Recover  incline at 2.5%
14:15-15:00: SPRINT!  incline at 2.5%
15:00-16:30 : Recover  incline at 2.5%
16:30-17:15 : SPRINT! incline at 2.5%
17:15-19:00 : Recover  incline at 2.5%
19:00-20:00 : SPRINT! (This is long one, but its the last one– make it count!) incline at 2.5%
20:00-22:00 : Recover incline at 2.5%
22:00-27:00 : Steady state- quick pace. Walk 4.0-4.2 mph or run/jog 6.0-6.5mph  incline at 2.5%
27:00-30:00 : Cooldown. Bring your pace down each minute, until you’re walking slowly and your heart rate is down. (This may take longer than 3 minutes, and that’s ok. Keep walking until you’re cooled down) incline at 2.5%.

FINISH! Take time to stretch and foam roll. Spend at least 5 minutes stretching your muscles. Need some help? Try out this video:

When you are through with the workout – TELL ME . Leave a comment below and prove you’ve completed the set. Share it with your friends and challenge them to take the cardio workout challenge. Cant wait to read how many of you complete the challenge this week. Lets DO IT!

Need some music ideas to get you through the above set? Try these:

Dont forget to check out my fan page to stay updated on weekly classes, events, and workouts. Is there a fitness video you want to see up on my youtube channel? Leave your video workout requests or fitness questions below – I want to support you towards reaching your fitness goals in EVERY way possible! Cant wait to see you this week for another rockin workout. Good luck with the cardio challenge and I’ll see you soon!!

12 thoughts on “Caroline Jordan Fitness Challenge of the Week: Crazy Cardio Workout!

  • By Naomi - Reply

    I did it this morning and it was awesome. It was a challenge in the beginning because of uphills and then I got tired when I get to the last sprint. I definitely recommend this cardio challenge 🙂

    • By carichic - Reply

      awesome!! GO NAOMI!!!

  • By bill neverett - Reply

    Welcome back, Caroline!!! Can’t wait to try your crazy workout challenge!!

    • By carichic - Reply


  • By Jessica - Reply

    Just finished the challenge!!! Thanks for kick starting my Monday Caroline 🙂

    • By carichic - Reply

      GO jessica!! so proud of you 🙂 Cant wait to see you saturday!

  • By Ashley - Reply

    Holy Moly – that kicked my butt!! The email came through at the perfect time yesterday because I was heading down to the gym and didn’t know what I was going to do. Thanks for the amazing interval workout Caroline! I can’t wait to do it again!

    • By carichic - Reply

      YAYYYY!! So happy you did it ashley!!

  • By Lauren @ Sugar Coated Sisters - Reply

    Wednesday or Thursday … this is calling my name!

  • By Kim - Reply

    I’m planning to do this after work tonight, and am really looking forward to it. What’s your recommendation for the speed of the recovery parts, eg, “12:45-14:15 : Recover incline at 2.5%” Thanks!!!

  • By Kim - Reply

    I did it! Awesome. Awesome. Those hills kicked my butt more than I expected. That’s a good thing. Thanks for the inspiration!!!

  • By Kate - Reply

    Was ready to do this on Monday, but have been sick all week. Can’t wait though to try it next week! Thanks Girl!

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