Try This No Running At-Home Cardio Workout

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

The Best Cardio Workout at Home

Without the need for a gym, you can effectively enhance your cardiovascular fitness right at home. By incorporating the appropriate cardio into your daily routine, you can still see improvements even with limited time. The trick is to diversify your workouts to get a comprehensive cardio session at home in half the duration, no gym necessary. This fast-paced, at-home cardio routine is an optimal way to burn calories and stimulate your metabolism. It leaves you feeling invigorated throughout the day when done in the morning. Here's how it functions: Begin with the 4-move warm-up, then immediately shift to the main circuit. Aim to perform each exercise as quickly as possible for one minute, without breaks in between. After completing the full circuit, rest for one minute before repeating (excluding the warm-up) two more times, or three if you have the energy and time. Finish your cardio workout at home with the yoga cool-down. What you'll need: No equipment.

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 extend over toes.

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

C. Repeat on the other side.

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

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.

Warm-Up: Glute Bridge

A. Lie face up 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.

Warm-Up: Plank with Shoulder Taps

A. Start in 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 on each side.

Circuit: Mountain Climbers

A. Start in 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.

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 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.

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.

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 speed.

Do AMRAP for 1 minute.

Circuit: Pilates 100

A. Lie face up 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). The core should be engaged the entire time so that everything but arms stays completely still.

Do 100 arms pulses.

Cool-Down: Downward Dog

A. Start in a quadruped position so that hands are 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.

Cool-Down: Cat Cow

Initiate the exercise by positioning yourself on all fours, ensuring your hands are vertically aligned with your shoulders and knees vertically aligned with your hips. As you take a deep breath in, extend your spine. Keeping your elbows straight and your hips stationary, curve your spine forward.

Next, elevate your chin, chest, and hips towards the sky, allowing your belly to naturally drop closer to the ground. When you've fully arched your back, round your spine upwards and let your head drop down towards the floor.

Transition smoothly between these movements for a minimum of five deep breaths or as many as you are comfortable with. This exercise is a great way to stretch and strengthen your spine.

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.