Top Menu

Cardio workouts can be a bit challenging on a boat but this bodyweight workout that I did yesterday is one that will surely get your heart rate up. It’s a good thing that we have been anchored in a spot where we can jump in the water to cool off after a good workout because I was definitely sweaty when I was done!

Perform each of the following exercises as quickly as you can for 30 seconds without compromising your form. You will complete a total of 6 rounds. Refer to the description of the workout listed below to find out which exercises you will do during each round:

A. Step out side lunge touch down (alternate right/left) – maximum reps
B. Push ups x4 / Mountain climbers x6 / Squat thrust – maximum reps
C. Lunge & knee lift (right) – maximum reps
D. Lunge & knee lift (left) – maximum reps
E. Plank power knees (right) – maximum reps
F. Plank power knees (left) – maximum reps
G. Squat thrust / Tuck push up – maximum reps
H. Star burpees – maximum reps

Description of workout:

Rounds 1 & 2: Complete the exercises A-F one after the other. Rest 30 seconds between rounds.
Rounds 3 & 4: Complete exercises A-G one after the other. Rest 30 seconds between rounds.
Rounds 5 & 6: Complete exercises A-H one after the other. Rest 30 seconds between rounds.

Step out side lunge & touch down:

Start with your feet together.
Step out into a side lunge with your left leg while you touch your right hand down to the floor by your left foot.
Return back to the starting position.
Repeat using your right leg to step out into a lunge and touching your left hand down to your right foot.
Keep alternating right and left for the remainder of time.

Push ups / Mountain climber / Squat thrust:


Start in a plank push up position.

Complete 4 push ups.

Staying in the plank position, do 6 mountain climbers (count each leg as one).


Jump both feet in.

Jump both legs back to starting position.
Repeat above steps for the remainder of the time.

Lunge & knee lift:

Start with one leg in front of the other.
Bend both knees down into a lunge.

As you come back up, bring your rear knee up in front.
Place it back down behind you and repeat for the remainder of time.
Switch your legs and repeat on the other side.

Plank power knees:


Start in a plank position and extend your right leg out to the side.

Bring your right knee across towards your left arm.
Return back to starting position.
Repeat the above steps for the remainder on the time.
Switch to the other side.

Squat thrust / Tuck push up:


Start in a plank position.

Jump both feet in.

Bend then straighten your arms.
Jump both feet back to the starting position.

Star burpees:


Start standing with your feet about shoulder width apart.

Squat down and place your hands on the ground.

Jump both legs back and apart.

Jump both legs back in then stand back up to the starting position.
Repeat for the remainder of the time.

About The Author

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>


This site uses Akismet to reduce spam. Learn how your comment data is processed.

Close