This 12 Minute Cardio Blast Workout is quick but challenging.The combination of explosive plyometric movements and weighted exercises with have you working up a sweat in no time!

My love for quick cardio workouts began a few years ago when I did CrossFit for a few months. I especially love EMOM (every minute on the minute) workouts because even though they’re usually short, you can make them super challenging. This cardio blast workout was inspired from a workout I did with one of my best friends while we were in Oklahoma for the holidays. She made me wear a weighted vest during it, but believe me, it’s challenging enough without one.

This workout also features some new to me equipment from Hedstrom Fitness. Through my affiliation with Fit Approach as a Sweat Pink Ambassador, I was able to try out their new Hydro-Inertia® based equipment: the Kamagon® Ball and Surge. If you are not familiar with the concept of Hydro-Inertia® it’s basically the utilization of water to create an unstable resistance that increases core strength and stability during exercise.


The workout below utilizes the Kamagon® Ball. This product is similar to a kettlebell in its shape and size, but the efficiency of Hydro-Inertia® resistance that the Kamagon® Ball has mimics real life situations far more than do static weights such as dumbbells or kettlebells. Simply add the desired amount of water into the Kamagon® Ball and begin your workout!




Grab a dumbbell (or in my case the Kamagon® Ball) in each hand and stand with your feet shoulder-width apart. You can also use a medicine ball or kettle bell like in the picture above. Position the dumbbells/med ball around shoulder height. Keeping your chest up, lower yourself into a squat, bending your knees until your thighs are parallel to the ground. As you stand up, push the dumbbells/med ball overhead.




To begin, stand tall with your hands at your hips or holding a weight at chest height like shown above. Take a large and controlled step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Return to standing by pressing your right heel into the floor and bringing your left heel forward. Alternate legs.




Begin in a standing position. Drop into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Perform a push up by lowering your chest to the ground and then returning to the straight arm plank position. Immediately return your feet to the squat position. Jump up from the squat position exploding through your heels to perform a squat jump.



 kamagon squat

Begin with your feet about shoulder-width apart, shoulders back and chest up. Sink down, sitting back with your hips keeping your weight on your heels. Sink down as deep as your mobility allows, making sure your knees do not pass over your toes. Reverse the motion until you return to the full standing position.




Place one Kamagon® ball between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead. Swing the Kamagon® ball between your legs forcefully. Quickly reverse the direction and drive through with your hips taking the Kamagon® ball straight out. Let the Kamagon® ball swing back between your legs and repeat. Switch arms with each set.



squat jump

Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep.



Wearing | Lululemon Tank // Calia Leggings // Metallic Nike Free TR 5’s (similar here)


The following post is sponsored by Hedstrom Fitness on behalf of Fit Approach. I received both product and additional compensation in exchange for my time. Your support surrounding sponsored posts like the one above is greatly appreciated!

Melissa is a certified group exercise instructor and healthy lifestyle blogger living in Houston, TX. The Fit Chocoholic documents my life and the fun journey of balancing my love of food and fitness.