21 Day Fix Cardio Fix: The Full-Body, Heart-Pumping Workout That Changes Everything
This post contains affiliate links.
If you’ve ever wanted a quick, no-nonsense, feel-amazing workout that gets your heart racing and your entire body moving — this one’s for you. The 21 Day Fix Cardio Fix is one of those workouts that doesn’t look intimidating until you start it… and by the second round, you realize why everyone talks about how effective it is.
Created as part of the 21 Day Fix program, this 30-minute cardio workout keeps your heart rate elevated the entire time, mixing strength, endurance, and agility for total-body results. You’ll work your upper body, lower body, and core, all while burning serious calories — and you don’t need fancy equipment or a gym membership to do it.
Grab your mat, water bottle, and that “I can do this” attitude. Let’s break down what happens in the Total Body Cardio Fix workout step by step.
Why You’ll Love This Workout
What makes this session special is how balanced it feels. You’re not just doing endless jumping jacks — every move has purpose. You’ll build strength, tone your muscles, and feel that heart-pumping rush that reminds you you’re alive and strong.
Here’s what to expect:
Full-body training: You’ll hit every major muscle group.
Short and sweet: It’s 30 minutes including warm-up and cool-down.
Adaptable for all fitness levels: Whether you’re brand new or advanced, you can modify every move.
Energy-boosting: By the end, you’ll feel more powerful and clear-minded — not drained.
This workout really captures the spirit of the 21 Day Fix: progress, not perfection. Show up, move your body, and you’ll be amazed at what consistency does.
What You Need
A mat for floor work and stretches
Optional light dumbbells
A towel and water bottle (you’ll sweat, promise!)
Comfortable shoes that support your right knee, left leg, and ankles
Some good music or Autumn’s inspirational quote echoing in your mind — “You can do anything for 60 seconds!”
Warm-Up: Get the Body Moving
Before you dive in, spend a few minutes waking up those muscles. The warm-up is designed to gently increase your heart rate and prep your joints for action.
Here’s a simple warm-up you’ll do before pressing play:
Jog in place – light bounce, arms swinging naturally.
Arm circles – big, slow circles forward and back to open your shoulders.
High knees – lift one knee at a time, starting slow, keeping your right leg and left leg equally engaged.
Side reaches and toe touches – stretch the sides of your torso and your hamstrings.
Child’s pose and cat-cow for a moment — just to lengthen your spine.
By the end, you’ll feel warm, focused, and ready to work your entire body.
Round 1: Legs and Cardio Power
The first round sets the tone — fast, functional, and fierce.
Move 1: Surrenders
Start standing tall. Step back and lower your right knee down to the floor, then the left. Rise back up the same way. You’ll feel your legs burn immediately. Keep your chest lifted and core tight. This move builds strength through your quads and glutes while keeping that heart rate up.
Quick break — grab a sip of water!
Move 2: Side Shuffles with Floor Touch
Shuffle three steps to the right and touch the ground with your right hand. Then shuffle to the left and touch with your left. This is one of those heart-pumping moves that engages your lower body and coordination.
Take a second break, breathe, then repeat the round.
Your legs will be awake, your heart rate will be up, and you’ll already feel proud of yourself.
Round 2: Strength Meets Cardio
Now it’s time to bring in your upper body and core.
Move 3: Squat to Wood Chop
Hold a light dumbbell (or just clasp your hands). Drop into a squat position, bring your hands near your left ankle, then twist and lift them diagonally across your body toward your right shoulder. You’re working your entire midsection and shoulders while the lower body powers through each squat.
Move 4: Cross-Country Skiers
Imagine you’re skiing in your living room — one foot forward, the other back, arms pumping. It’s fast, rhythmic, and works your legs, arms, and core at once. You’ll feel your coordination improve while your heart rate stays high.
Take another little break. Shake it out, stretch your arms, and get ready for the next block.
Round 3: Cardio Endurance
This is where the entire body joins the party.
Move 5: Weighted Jog with Press
Hold your weight at chest level and jog in place. With each jog, press the weight forward or overhead. Don’t forget to breathe! This keeps your upper body working the entire time while your lower body keeps you moving.
Move 6: Knee Pulls
Step one foot back into a reverse lunge, then drive your knee up while pulling your arms down. Repeat several reps on one side (say your right leg) before switching to the left leg. It’s like doing standing crunches — your abs will definitely feel it.
After a nice break, repeat this set again. You’re building endurance, coordination, and core strength all at once.
Round 4: Core & Mat Work
After all that jumping and squatting, you’ll move down to the mat for some ab work.
Move 7: Frog Crunches
Lie on your back, feet together, knees out like a butterfly. As you crunch up, bring your knees in toward your chest. You’ll feel your abs fire immediately. Keep your neck relaxed and exhale as you crunch.
Move 8: Oblique Crunches
Cross your right foot over your left knee, then bring your left elbow toward your right knee. Switch sides halfway through. This move sculpts your waist and strengthens your obliques — the muscles that give you that defined shape on your sides.
This round feels like a reward — you’re still working, but the pace slows, and your breathing steadies.
Cool Down: Stretch and Breathe
Never skip the cool down. It’s your time to recover, lower your heart rate, and thank your body.
Here’s what to do:
Child’s pose – stretch through the shoulders and hips.
Quad stretch – stand tall and pull one heel (say your left leg) toward your glute. Switch sides.
Shoulder stretch – gently pull one arm across your chest.
Plank position to downward dog – lengthen your back and hamstrings.
Slow breathing – inhale through the nose, exhale through the mouth.
As you stretch, think about your favorite move from the workout. Maybe it was the side lunges, the cross jacks, or even those intense split squats that made you feel strong and capable.
How It Fits into the 21 Day Fix Program
The 21 Day Fix is built around variety. Each day targets a different area so your body never gets bored:
Total Body Cardio Fix – full-body, heart-pumping cardio (that’s what you just crushed!)
Upper Fix – arms, shoulders, chest, and back
Lower Fix – legs, glutes, calves, and hamstrings
Pilates Fix – core control and flexibility
Cardio Fix – endurance and calorie burn
Yoga Fix – mobility, recovery, and mindfulness
The balance between Cardio Fix, Upper Fix, Lower Fix, and Yoga Fix keeps your body guessing while giving you the results you want. Plus, the portion control meal plan ties it all together — because exercise and nutrition go hand-in-hand.
Modifications and Tips for Every Fitness Level
No matter where you’re starting, there’s always a way to make this workout work for you.
Beginner? Go at a slower pace. Don’t jump — step through the movements. Focus on good form and full range of motion.
Intermediate? Add light weights, increase your speed, or shorten your breaks.
Advanced? Push harder, lift heavier, or hold challenging positions longer.
Listen to your body. If your right knee or left leg feels tight, stretch it out or use smaller movements. Your body’s feedback is your guide, not a sign of weakness.
Favorite Moves (and Why You’ll Love Them)
Here are a few fan-favorite moves that will make you sweat — and smile:
Side Lunges: Strengthens glutes and inner thighs while improving balance.
Split Squats: Great for isolating each leg and building lower body power.
Cross Jacks: A fun twist on jumping jacks that challenges coordination.
Weighted Wood Chops: Core and arm toning in one.
Plank Position Oblique Crunches: Carve your abs and boost stability.
Child’s Pose Stretch: A peaceful end that resets your energy.
Each move has purpose — together, they create a workout that feels complete from warm-up to cool-down.
A Little Fun Energy
If you’re doing this at home, create a playlist that keeps you smiling through those tough parts. Add songs that make you feel like a hero in your own movie — because that’s exactly what you are.
Some fans even shout out to vargasj6 – gym hero or local fitness centers like Centro Sportivo NG, bringing that community vibe right into your living room.
And if you ever stumble across an old video tagged “2012-2025 Big Mike Alright UG” on your workout playlist, take that as your sign: it’s time to press play and get moving again.
Recovery and Rest
Don’t forget the Yoga Fix day! It’s the perfect balance to your cardio workout days. You’ll stretch deeply, ease tight muscles, and refocus your mind. Poses like Child’s Pose and Downward Dog help with flexibility and relaxation — giving your body time to recharge for your next session.
Remember: rest isn’t quitting. It’s how your body rebuilds stronger.
Progress Over Perfection
The 21 Day Fix workout program isn’t about being perfect. It’s about showing up. Some days you’ll feel unstoppable; other days, you’ll barely roll out your mat — and that’s okay.
The key is to keep going. Celebrate the little victories — that first time you hold a plank longer, or when your favorite move feels just a little bit easier. Every rep is progress.
Your journey might include sweat, laughter, and even a few words you can’t say around kids, but by the end of the day fix program, you’ll be amazed at your transformation.
A Final Cool-Down Thought
After you’ve given it your all — from warm-up to end of the workout — take one more deep breath. Drop into Child’s Pose, thank your body, and know that you’ve already won by showing up.
Consistency, commitment, and self-belief will take you further than any fad ever could. Keep your goals in sight, your heart rate strong, and your spirit high.
Because at the end of the day, it’s not just a total body cardio fix workout — it’s a mindset.