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No-Running Cardio Workout You Can Do at Home

No-Running Cardio Workout You Can Do at Home

By Nora Tobin

Updated May 04, 2020

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Fit in a cardio session at home in 20 minutes or less.

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The Best Cardio Workout at Home

No need to hit the gym to work on your cardiovascular fitness. With the right cardio exercises at home, you can continue to make progress, even if you don't have a lot of spare time. Your plan of attack: Change up your routine so you can get in a full cardio workout at home in half the time—no gym needed. (Related: 15-Minute Full-Body Workouts You Can Do at Home)

This cardio workout at home is an efficient way to burn calories and keep your metabolism stoked. Try it in the morning and you'll be energized and empowered throughout your day. (Related: These Full-Body Cardio Workouts Are What Your Exercise Routine Needs)

How it works: Perform the 4-move warm-up, and then immediately move into the main circuit. Do each exercise as fast as possible for 1 minute, without resting between moves. After you finish the whole circuit, rest for 1 minute, and then repeat the main circuit (no warm-up) 2 more times; 3 if you have the time and energy. Finish off your cardio workout exercises at home with the yoga cool-down.

You'll need: no equipment

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Warm-Up: Reverse Lunge

A. Take a big step back with left foot. Bend both knees to lower into a lunge, making sure right knee is above the ankle and does not go too far beyond toes.

B. Drive off right big toe to return to standing.

C. Repeat, this time stepping back with right leg.

Do 10 reps total, keeping chest up the whole time.

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Warm-Up: Squat with Arms Overhead

A. Stand with feet hip-width apart and arms up, palms facing each other. Bend both knees and shift hips back as though sitting in a chair. Draw shoulder blades down and back.

B. Use glutes to return to standing.

Do 10 reps.

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Warm-Up: Glute Bridge

A. Lie faceup on the floor with feet directly below knees. Keep hands by sides and engage glutes to lift hips off the ground.

B. Slowly lower back to the floor. Keep neck and back relaxed while using glutes and hamstrings to lift up and down.

Do 10 reps.

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Warm-Up: Plank with Shoulder Taps

A. Come into a straight-arm plank position with hands directly under shoulders, forming a straight line from neck to feet. Without moving hips, touch right hand to left shoulder.

B. Bring right hand back to the ground underneath shoulder.

C. Touch left hand to right shoulder.

Repeat 10 times each side.

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Circuit: Mountain Climbers

A. Come into a straight-arm plank position with hands directly below shoulders. Maintain a straight line from neck to ankles. Lift right foot and drive right knee up into the center of body.

B. Quickly switch legs, driving left knee up into the center of body. Try to keep hips level and shoulders directly above wrists.

Do as many reps as possible (AMRAP) for 1 minute.

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Circuit: Burpees

A. Stand tall with feet hip-width apart. Bend both knees, swing arms back, and drive off ground as high as possible.

B. Land softly and immediately bend knees, place hands on the floor in front of feet, and jump feet all the way back into a plank position.

C. Lower chest to perform a pushup. Jump both feet back in and stand. Immediately jump up to repeat.

Do AMRAP for 1 minute.

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Circuit: Squat Jumps

A. Stand with feet hip-width apart. Push hips back and bend knees to lower into a squat (in preparation to leap).

B. Push off the floor to explosively jump as high as possible. Land softly, and then immediately squat down to jump again.

Do AMRAP for 1 minute.

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Circuit: Skier Jumps

A. Stand tall with feet, ankles, and knees glued together. Jump from side to side as fast as possible, keeping chest lifted and landing softly. The height of the jump does not matter. Focus on the speed.

Do AMRAP for 1 minute.

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Circuit: Pilates 100

A. Lie faceup with knees and hips bent 90 degrees, hands by sides. Lift head, shoulders, and upper back off the ground, and begin to pulse arms, taking long, deep breaths (inhale for 10 counts, exhale for 10 counts). Core should be engaged the entire time so that everything but arms stays completely still.

Do 100 arms pulses.

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Cool-Down: Downward Dog

A. Come onto hands and knees with hands directly below shoulders and knees directly below hips. Spread fingers wide and tuck toes under. Inhale and lift knees off the floor, pressing hips up toward the ceiling. Draw heels down to the floor or keep a slight bend in knees. Press hands firmly into the mat and draw shoulder blades down. Keep the head between the arms (don't let it hang).

Take 5 deep breaths or as many as desired.

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Cool-Down: Cat Cow

A. Come onto hands and knees with hands directly below shoulders and knees directly below hips. Inhale to lengthen spine. Without bending elbows or moving hips, roll spine forward to arch your back.

B. Lift chin, chest, and hips to the ceiling, allowing stomach to sink toward the floor. At the fullest expression of arch, round spine toward the ceiling and release head toward the floor.

Move in a fluid motion for 5 deep breaths or as many as desired.

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Cool-Down: Warrior II

A. Stand with feet wider than hip-width apart. Turn right toes out and left toes slightly inward. Bend right knee and lower hips down. Make sure right knee is directly above ankle. Extend arms straight out from shoulders and press the outside of the left foot into the mat. Continue to sink lower into hips as spine stays long.

Take 5 deep breaths or as many as desired.

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