Cardio Shock Workout Challenge

Jan 13, 2013 by



Hello my Sweets,

And welcome to Cardio Show!!! This workout is extremely hard and not for the faint of heart. This was one of the longest routines I’ve ever done but I felt absolutely incredible after, I truly loved it! Once in a while we all need an amazing long routine. I also did this routine on a fasted state, I’ve noticed something with this method, I feel more energetic if I workout on a fasted state vs if I workout on a fed state I feel more sluggish. But this is my personal choice, you can do this routine the way it’s better for you. Β Just a quick warning, you will need to take a couple of days off after this workout, because you are going to be extremely sore.

For everyone who is new to Loving Fit I recommend to check out ” Creating Your Workout Plan ” post. There you will be able to see how I put together my routines, and you can find something for your own fitness level. My philosophy is: Form is always more important than speed, so WATCH YOUR FORM!

Things to remember before, during and after your workout

  1. Warm-Up
  2. Always Practice Good Form
  3. Stretch



Workout Explanation


All I was using in this workout was a jump rope and my timer, this was a bodyweight only routine so you can take it anywhere.
I was also timing each exercise separately, that way I can learn which exercise is my weakness and what I have to work on the most.

Set yourΒ timer as a stopwatch and reset yourΒ timerbefore each exercise

  • Power Jump Rope Jacks – 300 reps ( out and inn counts as 1 rep )
  • Rocker – 30 reps
  • 10 Jump Tucks & 10 Bodyweight Squats – 10 sets
  • Bicycles – 80 reps
  • Low Jacks – 300 reps ( out and inn counts as 1 rep )
  • Reversed Crab – 30 reps
  • Side Lunge Jump – 600 reps ( each side jump lunge counts as one rep )

Beginners will reduce all the reps in half.


Have fun training my Darlings πŸ™‚ ( I will share my scores with you in a few days, don’t want to scare you from the start LOL )




PS – My new article on ” Body Flex Review ” is up, it’s a funny one so make sure you take a looksie)))

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  • Gerri Lee Schafer

    HAAAAAAAAAAAA FIRST !!!!!!!!!!!! morning Tati :)))))))

    • Morning darling :), I think someone beat you to being first :))))

      • Gerri Lee Schafer

        dammit………lol….nothing showing when I posted

  • martineduhaime


  • steffi_dk

    That is a cardio shock for sure!! Looks insane:O Kind of funny, what you said about working out in a fasted state, I experienced exactly the same. At first I hated it, now I almost canΒ΄t imagine working out after eating.

    • Yep me too, I hated it at first but now If I eat I feel so sluggish, but on a fasted state I feel like a beast. It’s’ the survival mechanism at work.

      • steffi_dk

        And the survival mechanism is what we need to survive this workout..LOL

  • Katerina Gjorgievska

    WOW, I’m in for a hard week πŸ™‚ I’ll be doing the “Fitness Nymph Workout” tomorrow and I’ll save this one for Tuesday. I don’t have the space to use a jump rope and I can’t do a full pull up, so I’ll have to modify – – which makes it a little less scary πŸ˜‰ I am so excited, I definitely have a fun week ahead of me πŸ™‚

    Thanks Tati!

    • Have fun Katerina! You don’t need a jump rope, just do it without it.

      • Katerina Gjorgievska

        I did this routine after work and I can barely walk! My calves are especially sore. I am not sure I did the “Power Jump Jacks” in the best form, but I definitely gave my best. I am satisfied with my form while doing “Jump Tucks”, I think I have progressed a lot when it comes to this exercise. Also, I didn’t do the “Low jacks” as low as I wanted to, but I was still sore from “Fitness Nymph Workout” that I did on Monday. Here are my scores:

        1) 10:58 (without a jump rope)

        2) 02:23

        3) 11:53

        4) 02:13

        5) 08:07

        6) 01:56

        7) 17:22 – Never-ending story!! :)))

        This is definitely the most brutal workout I have ever done! I feel so powerful right now πŸ˜‰

        • You have to be careful with low jacks, cause if you do them too low that can hurt your knees and more of the front of your legs will work, but if you do them semi low then the front and back of your legs will work as well as your glutes.

  • 1Ivana

    Your workouts are getting more and more and more hard..
    I have a very busy week ahead so this one will have to wait…

    • That’s right! We need to progress!

  • Heather Lindsay

    LOL! The Body Flex video is hilarious. Will do the Cardio Shock on Monday. xoxo!

  • Elena

    Oh boshe power Jacks 300!!! Tatianna ja Po twoim trenerowkam ne nanachinajushija no mne kasheza moemy Husband predjoza skoruju wisiwat! πŸ™‚ nΓΆ wsjo rawno popitajus sdelat

  • Alice

    I’ll do this one next week! I have to buy a jump rope, even if I could do it without… I bet it’s more fun with the rope, plus it would be nice to do some jumping rope as my post workout cardio sometimes πŸ™‚

    Oh, and it’s good to know that you like working out on a fasted state… Everybody says that it’s bad and that you have to have a pre-workout meal, but honestly it doesn’t work for me. I prefer doing my workout first thing in the morning (lately I’ve been lazy and I do it in the late morning, but it’s no less than 3 hours after breakfast). A friend of mine told me that I could damage my kidneys, but I’ve been doing this way for 11 years and my kidneys are fine :))

    • I’ve been loving fasted state workouts lately and when I do them I feel full of energy.

  • JB

    Oh boy!!! Have been waiting for you to post this since you mentioned it on Facebook last week – wow looks like a killer!! πŸ˜‰ Will probably do this one on Fri b/c I normally take the weekend off and it looks like I will definitely need the rest! I can tell you, I am already dreading the crab (my wrists get sore so will probably wrap them) and the side lunge jump (was sweating just watching the video lol)
    Thanks Tati – you are a doll!!! πŸ™‚

  • I already wrote 330 reps down for tomorrow, Wednesday will be the day for this then. Is your time over an hour? If it is, I’ll use Kendra’s famous word… that is cra-cra πŸ™‚

  • you are crazy.

    • [email protected]

      Whos crazy?

      • tati lol.

        • [email protected]

          Ohh lol! Im glad i found her wish she can reply on my message.

          • Which message do you have darling? Where is it

          • [email protected]

            The one above you replied to do the workout but I replied…you didn’t.

    • [email protected]


  • It sounds like you maybe denying yourself too much, hence when you do allow yourself a treat you can’t stop yourself. I would recommend being less strict with your diet, especially since you workout. If you give yourself a little treat when your craving it, you will less likely over do it.

    • [email protected]

      Is hard since when i do treat myself is like I cant stop binging after need to learn how to be how I was before not as strict but is hard.Is like if I allow why not take more my dum mind I know I do it is a habit i had for a year almost with this so is hard.I guess since they always have new goodies every week on the table.I tried to not binge after my over eating the next day to & ended up being a whole day again …ughs

  • sedindriuke

    tati, if tomorrow my hips will be off it is your fault πŸ˜€ One time i did 500 side jump lunges.. but such numbers are mentally difficult πŸ˜€ omg πŸ™‚ I did 5am in the morning before breakfast. I love doing wo in the morning before breakfast (i drink coffee with coconut oil before wo sometimes) and all day is mine then… not hurrying up and waiting until your stomach is empty after a meal (i always must wait at least 3 hours after meal.. )
    So my results:
    1. 5:26
    2. 2:02

    Best wishes from Scotland!

    • sedindriuke

      soorrrryyy it wrote your name without capital letter! oh shame on me. TATI. πŸ™‚

      • Ahh don’t worry darling! I don’t mind that at all πŸ™‚

  • I can’t wait to try this workout out!! Thanks, Tati!

  • Mary Lou

    I saw this yesterday after I had already decided to do Pool Party Workout, and it looks killer. Tati, what’s your take on splitting the reps into 2 rounds so it doesn’t seem so daunting? I know you can’t really track the time that way but do you actually lose anything by splitting it into 2 rounds?

    • Sure you can do that if it feels less scary πŸ™‚

  • [email protected]

    Is it okay to do this workout on a monday like today after my bad over eating day of yesterday? Do I need a rest day after since I workout 6 days a week and sunday off?

    • [email protected]

      I think I may just leave it for Saturday than or friday since you said we need a day off after this workout.

    • OMG you workout 6 days a week?

      Yes it is definitely best to do this workout today, since you’ve had an overeating day you can do this routine on an empty stomach the next day.

      • [email protected]

        Just show your reply I ended up doing another workout may leave this for the weekend.or.tomorrow…I over ate again yesterday I’m upset I can.t over come this habit.

  • TatiFan Kathy

    I did this yesterday and I can’t even tell you how sore I am today!!! OW OW OW. But I still feel awesome. πŸ˜€

    Power Jump Rope Jacks – 12:50

    Rocker – 2:05

    10 Jump Tucks & 10 Bodyweight Squats – 9:19

    Bicycles – I forgot to set the time but it was fast – less than 2 minutes

    Low Jacks – 300 reps – 13:13

    Reversed Crab – 1:22

    Side Lunge Jump – 20:30

    Tonight I will do some light cardio and a long stretch to combat this soreness. πŸ™‚

  • Hi Sara,

    Thank you so much for your support πŸ™‚

  • Elena Kozlovsky

    Did this one this morning right after I woke up. Let me tell you, I was out of breath most of the time and had to take short breaks especially during the high number of reps exercises. I think the hardest part of this one is that it is mentally daunting – 600 reps sounds like a neverending challenge. But I will agree with you, Tati, I feel great after completing this killer routine. Thank you so much!

  • jt

    woohoooooooohooooooooo!!! I’ll put my “beginner” shirt on tomorrow. Yesterday was rest day but I did 1100 jumps with the rope. Glad I had some practice, although the ones you’re doing are WAY HARDER!!!! I still need to practice my coordination on those!!

    • Don’t worry, you’ll get it, sometimes I get caught up as well

  • ashlie winner

    AND these pants are great too!

  • ? FitLover ? Beth ?

    Can that WO alone be considered as a Lower-body routine?

    • ? FitLover ? Beth ?

      & I just windered, when should these type of Intense-Cardio routines should be done/timed???
      Isn’t cardio best done after Strength-training?

      Thanks πŸ™‚

      • This type of workout is very long and very hard, so 1 time a week is enough. This is a strength training cardio.

    • Yep it its πŸ™‚

  • tee_w

    I agree with Isadora – you are a leeeeettle crazy! Lol. Though I do love side lunge jumps………

  • Whooo another German πŸ˜‰

    • yeaiii…where are you from? Greetings from Berlin!

  • Mary Lou

    Thank you God for giving me a snow day to do this INSANELY HARD and LONG workout! 1 hr 19 min total. Whew! But I do feel great! I originally was going to split it into 2 rounds, but after realizing that skipping rope barefoot requires more finesse than I have, I decided to get it over with and plowed through.
    1. 9:23
    2. 2:12
    3. 15:01
    4. 1:33
    5. 9:05
    6. 1:56
    7. 22:40
    At about 300 into the side jumps, I thought ‘I’ll step out 100 and go back to hopping’, but no way, stepping was actually harder than hopping. Happy Snow Day to all you East Coasters!

  • The fear was in me going into this… I find it tough, but not brutal at all. The time was longer than the average routine on this site, but it is doable. People, don’t let the time scare you from doing this routine, the time investment is worth it.
    Warm up: 10 mins & Dynamic Stretch: 5 mins. I set up my other gymboss to record total time including breaks. It took me 68:60 from start to finish. The hardest for me were #5, #7 & #3. I expected to struggle to with #1, but to my surprise apart from several self whippings I enjoyed this…could be because I was fresh out of the gate.
    1. 13:32
    2. 3:59
    3. 10:52
    4. 3:25
    5. 9:24
    6. 2:21
    7.17.59 (a mental game for sure. broke it down to 25 reps at a time)
    Followed with full body stretching…I needed it.

    • Your comment convinced me to finally do this workout πŸ™‚ During this workout I wasn’t exactly thanking you or Tati but I am now πŸ™‚ So “thank you”

      • I bet you’re still cussing us….lol. You’ve 2 more days of soreness to go. πŸ˜‰

        • Lol, you are right about that πŸ™‚ I am amazingly sore, it’s crazy… my rear and my calves… insane πŸ™‚ wondering what in the world I am going to do tomorrow for a workout that’s not going to make me cry πŸ™‚ Hope you are doing well, Lvette.

          • I’m doing great…we’re prepping for our trip to the Netherlands in about 3 weeks.
            Here is what I did after CS. I did a purely upper body routine the next day, then took 1 day off. My next workout was a full body routine “Hot Cardio Madness” with minimal lower body.

    • I didn’t want to burn and crash right out of the gate, so I took my time with PJRJ. I know I’ll be feeling my calves by tonight…PJRJ does a number on them…happy to be starting my five days off tomorrow. πŸ™‚
      Warm up: 3 minutes skipping; 15 butt kicks; 15 jacks; 15 knee push ups; 15 squats & 3 minutes skipping.
      1) 12:54
      2) 2:15
      3) 11:07
      4) 2:20
      5) 5:45
      6) 2:47
      7) 13:23 (50 reps at a time)
      Cool down & stretching for 10 minutes.

  • Shanna Clewley

    WoW! did this one on Tuesday so I could rest Wednesday and on man my legs are so soar! you are the only one that can do that you know;) my times were:
    1. 7:44
    2. 2:01
    3. 7:15
    4. 2:00
    5. 5:33
    6. 1:53
    7: 10:05

  • Lili Suke

    wow Tati, this is a killer…I had to leave to work and “only” could finish 100side lunges…but…i almost couldnt walk to the train station πŸ™‚ will do this next week as well…wooo hooo :))

  • Stephanie

    Tati I loved this workout and can’t wait to try it again, full force, in about 5 months. I’m 31 weeks pregnant and did this one (with modifications, quality tuck jumps are hard w/ 20 extra pounds) for my big cardio this week. I managed to get through two-thirds of the first four exercises and half of the last three! I also have an ankle injury from 2011 that prevents me from jumping too high or for too many reps. Do you have any suggestions to still get a high-quality workout w/o re-injuring myself?
    Thanks, Lots of love.

  • [email protected]

    I really cant wait to try this need space to jump rope plus a good j.ump rope soom will try this seems like a good workout to try for now my pick another workout. You never repiled

  • jt

    Here the eternal beginner :D, I did my best, and there’s a lot of room for improvement, but I’m proud anyway πŸ™‚
    I counted whole minutes as I used a normal digital clock… πŸ™‚

    1. 150 jumping jacks w/rope (sorry my knees didn’t think those power jumps were a good idea πŸ™ and still struggling do to jumping jacks without stopping every 30 jumps!) 11m
    2. 5m
    3. 5 sets, 5m
    4. 4m
    5. 150 low jacks, 5m
    6. beginner’s variation, 2m
    7. 300, 10m
    Total (most of it was beginner): 47m

    For those who haven’t done this one yet, do it, it’s a LOT of fun!! πŸ™‚
    Happy hump day!!

  • You know, just when I think “Gee I’m not doing too bad for a women of 46, 5 pregnancies under my belt, dealt with being slightly over weight, overcame other stuff in life.”, along comes Tatianna with a cra-cra πŸ™‚ workout to put me right back in my place πŸ™‚
    I kept ignoring this workout but it would keep creeping into my head and then I had the misfortune πŸ™‚ of reading Lvette’s comment saying it was not too brutal and the time investment was worth it. I was scared going into this one, I thought just start it, if it’s too much you can always stop. After the first 100 power jacks…. I wanted to stop πŸ™‚ Well, I am patting myself on the back because I did the whole routine. No modifications other than splitting reps up into 50 at a time and no compromise in form. But I will say every time I did an AB exercise I would have a good smile, cause all I could hear was Tati saying “this is just for recovery”, yah right, recovery lol. Good intentions I’m sure πŸ™‚

    My brutally long times which include any resting times:

    1) 10:31
    2) 3:16
    3) 14:50
    4) 2:04
    5) 9:57
    6) 2:38
    7) 21:29

    Whole workout took 1hr 4mins 49secs

    • You were pregnant 5 times …of course you can handle this. By the way, you did well for a 46 years old:)))) You whopped me.

    • SuSu

      My thought exactly when I was doing the “recovery” exercises!

  • these times are amazing… you are a machine indeed, well done

  • I finally did this brutal workout today.
    1 6:15 (regular jump jacks)
    2 4:00
    3 10:10
    4 1:38
    5 8:20
    6 1:57
    7 19:00 (only 420 with proper form)
    Thank you!

  • Gerri Lee Schafer

    Finally got to this one …… passed on the crabs because of bad shoulder….my times.

    1/ 9:09
    2/ 1:14
    3/ 5:29
    4/ 0:45
    5/ 7:27
    6/ no crabs
    7/ 11:30

    mentally challenging

  • ? FitLover ? Beth ?

    What change you made in your Diet/Workout Schedule do you think made your change in your Energy during your Fasted-State WOs ?

    Thanks & I can’t wait to rock this one out !!! πŸ™‚

    Great Day My Darling <3

  • Wow. Lvette is right–this is doable, but my body is WIPED after this. It’s not like sprinting for an hour straight, but moderate cardio for upwards of an hour is challenging!

    I wonder if a lot of people on here just do regular jump rope jacks? Because maybe I’m being obsessive about it, but I make sure every single rep in and out has those feet going up and out, up and in, etc., and it takes FOREVER doing that. It’s also very difficult. Actually, I gave my feet blisters from them. Also, an old injury started acting up–in my upper pectoral. Weird. It started bothering me in the jump tucks. I guess I tense it up as I jump.

    I kept the timer going, so I did the math for each time right as I finished the exercise, but since I kept it going, it includes the rest time, too. Power jump rope jacks I did 20 at a time until 200, then did 10. Low jacks I did usually about 50 at a time, hands on hips mostly. Side jump lunges I did 50 at a time until I realized I could push to 100. Went much faster after that. They aren’t hard but 600 is very mentally challenging!

    13:17 (also my pants kept falling down, so I had to run inside and change during this, LOL)

    So 55:31 in all for me! I’m DOONE!!!

    • Pants falling off is good reason to workout at home…lol. I jumped my ass off like Tati on the jumps on power jump rope jacks.I think the only reason I survived them was because the came first…if in the middle of the routine that would be torturous.

      • Yesss!!! They are my nemesis!!! I try to do them once in a while to get better and better. πŸ™‚

  • SuSu

    Hey Tati, I have done this one twice now. The first time I only did half reps. The 2nd time, I did all reps (except I just realized I only did half reps for the first exercise…oops. And the side lunges I only did 400. My body was telling my to stop. My one knee was starting to feel funny and I was starting to get blistered on the inside of my feet from all those side lunges.
    1) 4.37 (half reps by accident)
    2) 2.22
    3) 11.35 (by far the harderst of all.)
    4) 1.58
    5) 7.48
    6) 1.15
    7) 12.37 (only 400 reps)

  • yboog

    Preparing myself mentally for this…I’m going to tackle it this afternoon.

  • yboog

    Good afternoon Tati,
    I finally did it! It took me 1:02 total (including short rests)
    This thing was so tough, I had to rest and pace back n forth quite a bit!
    1. 8:33
    2. 1:34g
    3. 8:14
    4. 1: 42
    5. 9:38
    6. 1:34 (left&right=1rep)
    7. 24:14

    Thank you so much for the sweaty challenge!

    • yboog

      SUPER SORE!!!!!!

  • Hurray! This Mount Everest- workout is conquered by Tessu! I picked this routine specially for today; I will have my recovery days next week, so this w/o sounded like a nice one to wrap my training cycle. It was hard, but doable. I could not do this long and intense w/o at fasted state; quite short and medium kind of stuff/semi intense I can do.

    My scores:

    Powerjacks: (without a jumprope, still tough to me) 8 min 37 sec

    Rockers: 2 min 24 sec

    Tuckjumps & squats: 10 min 11 sec (by far the hardest exercise in this w/o to me)

    Bicycles: 2 min 1 sec

    Low jacks: 9 min 26 sec

    Plank crabs: 43 sec (I counted every touch for one rep, so I think I did it wrong; I guess then there would have to be 60 reps)

    Sidelunge jumps: 17 min 26 sec

    Altogether this whole thing took about 56 min from me to complete. Nice sweat! It takes energy, but itΒ΄s so funny, it also gives you a great energy boost! I finished with the bum & thighs of steel challenge, week four, third mini w/o, oh yeah, believe me, I was feeling it! =D

    Thanks Tati!

  • This workout is insane!!! πŸ™‚ I do all my workouts in fasted state all the time, I do get more energetic and I can do then as soon as I get up in the morning.
    This was a very long workout hahaha, felt like endless πŸ™‚ I really was about to quit half way through the 600 side lunge jump exercise but at the end I finished triumphant!

    This are my times
    1= 8:49
    2= 1:55
    3= 8:38
    4= 1:15
    5= 8:02
    6= 1:05
    7= 22:20

    What an amazing workout, thank you Tati!!

  • Diana

    Geeeez, Girl, you are insane with that workout! πŸ™‚ I must tell you, I have never done anytihng like that before!!! πŸ™‚ It took me hours to gain back my strength after this routine! But it felt simply great! In the beginning I thought it would be tougher but doing is way “easier”, still a killer workout! πŸ™‚ My mum called me crazy that I did it… πŸ˜€
    My scores:
    Power Jump Jacks: 7:09, Rocker: 1:39, Tuck Jump Combo: 7:22, Bicycle Abs: 1:19, Low Prisoner Jacks: 06:14, Reversed Crab: 0:59, Side Lunges: 13:53 (God, I was dead tired in the end and is it normal that I felt this in my abs as well? πŸ™‚ )
    Altogether 39 minutes plus 1-2 min rest after each round.
    It was a really good workout. I am sure I will repeate it from time to time. Keep up that awesome work, Tati. You are the best! πŸ˜€

  • Diana

    (Disqus deleted(?) my comment, so I try again)
    Geeeez, Girl, you are insane with that workout! πŸ™‚ I must tell you, I have never done anytihng like that before!!! πŸ™‚ It took me hours to gain back my strength after this routine! But it felt simply great! In the beginning I thought it would be tougher but doing is way “easier”, still a killer workout! πŸ™‚ My mum called me crazy that I did it… πŸ˜€
    My scores:
    Power Jump Jacks: 7:09, Rocker: 1:39, Tuck Jump Combo: 7:22, Bicycle Abs: 1:19, Low Prisoner Jacks: 06:14, Reversed Crab: 0:59, Side Lunges: 13:53 (God, I was dead tired in the end and is it normal that I felt this in my abs as well? πŸ™‚ )
    Altogether 39 minutes plus 1-2 min rest after each round.
    It was a really good workout. I am sure I will repeate it from time to time. Keep up that awesome work, Tati. You are the best! πŸ˜€

  • Pingback: DAY 52/90 – CARDIO DAY: Cardio Shock by LovingFit()

  • perla

    Hi Tati, I did it!! πŸ™‚ So proud of my self, my score:

    1= 5:34

    2= 1:15

    3= 6:24

    4= 1:02

    5= 5:12

    6= 12:12

    I was passing out lol just kidding, but it was not easy girl, thank you so much!!

  • MariaBjΓΈrgJepsen

    GREAT Cardio!!! My legs were so damn tired during the last 300 Side Jump Lunges… such a fantastic feeling of succes to finish all 600!!! πŸ™‚ I have no jump rope, so

  • MariaBjΓΈrgJepsen

    Fantastic feeling of victory to finish all 600 Side Jump Lunges!!! Thanks for a great routine, Tati πŸ˜‰
    I have no jump rope where I live now, so I alt. with high jumping jacks. My times:

    1 = 05:44.
    2 = 01:45.
    3 = 06:52.
    4 = 01:33 (I counted 2 knee-to-elbow-moves as 1 rep!)
    5 = 05:00.
    6 = 01:44.
    7 = 11:45.

    <3 Maria

  • ?????????? ??????? πŸ™‚

  • Olga Tihencaia

    12:33 ??? ???????????
    ? ?????? ???? ?????), ? ?? ??? ? ?? ???????? ????)
    ???? ????? ????? ?????????? ????? ???? ?? ?????????))))