Work Outs

21 Minute Cardio Burn N’ Tone Workout | 21 Day Tone

Get ready for one of your most challenging, but rewarding 21 Day Tone workouts!! Today’s cardio tone routine will get your heart rate up so you can burn fat AND tone your muscles at the same time! Wanna know why? Cause we’re gonna be using weights! You can totally do this without the weights too, whatever your preference!

We’ll do each of the 7 moves for 45 seconds with a 15 second rest. After 3 rounds, we’ll be done with this cardio sculpt workout! Your moves are:

00:00 Intro
2:23 Dumbbell Swings
3:14 Dumbbell Jack
4:14 Burpee Front Raise
5:17 Up Up Down Down + Plank Jack
6:17 Skater Dumbbell Toss
7:14 Weighted Squat to Lunge
8:17 Plank Jack Row
9:20 Dumbbell Swings
10:17 Dumbbell Jack
11:15 Burpee Front Raise
12:16 Up Up Down Down + Plank Jack
13:13 Skater Dumbbell Toss
14:14 Weighted Squat to Lunge
15:13 Plank Jack Row
16:21 Dumbbell Swings
17:14 Dumbbell Jack
18:15 Burpee Front Raise
19:16 Up Up Down Down + Plank Jack
20:16 Skater Dumbbell Toss
21:16 Weighted Squat to Lunge
22:16 Plank Jack Row
23:15 Outro

21 Day Tone Calendar:
Get my workout equipment:

#21DayTone #blogilates #cardio #workout

Download the Body by Blogilates app:

My outfit & yoga mat are from:

Here is where I get all of my music! Epidemic Sound:


Cassey Ho is an award-winning fitness instructor, entrepreneur and online personality. As the creator behind Blogilates, the #1 female fitness channel on YouTube, she’s transformed millions of lives through helping them achieve their strength and weight-loss goals. She focuses on making fitness fun and the results are evident. Cassey’s unique format, POP Pilates©, which launched as a workout video on YouTube in 2009, has become a live fitness class that can be taken at gyms all over the world with over 3,000 POP Pilates classes being taught monthly. Her authenticity continues to shine through, making her one of the most relatable fitness icons online and beyond. She’s also the author of the best-selling book, Hot Body Year Round and is the designer of her own activewear line, POPFLEX.

With a wide range of free workout videos available, Cassey’s channel focuses on ab exercises, butt & thigh exercises, arm exercises, pilates, cardio routines, fat burning workouts, high intensity interval training workouts (HIIT), stretching and flexibility routines and so much more!


Blogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Blogilates and oGorgeous Inc. from any and all claims or causes of action, known or unknown, arising out of Blogilates’ and oGorgeous Inc.’s negligence.

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