Fast effective cardio work-out at the comfort of your home!

Created by:

4 Sep 2016 - General


  • Reverse Lunges

Take a big step back with your left foot. Bend both knees to lower into a lunge, making sure your right knee is above the ankle and does not go too far beyond your toes. Drive off the ball of your right big toe to return to standing. Repeat, this time stepping back with your right leg. That's one rep. Do 10 reps total, keeping your chest up the whole time.

  • Squats with Arms Overhead

Stand with feet hip-width apart and arms up, palms facing each other. Bend both knees and shift your hips back as though you are sitting in a chair. Draw shoulder blades down and back. Use your glutes to return to standing. That's one rep. Do 10 reps total.

  • Plank with Shoulder Touches

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. Bring hand back underneath shoulder. Touch left hand to right shoulder. Repeat 10 times each side.

Main Set:

  • Mountain Climbers

Come into a straight-arm plank position with your hands directly below your shoulders. Your body should form a straight line from neck to your ankles. Lift your right foot and drive your right knee up into the center of your body. Quickly switch legs, driving left knee up into the center of your body. Try to keep your hips level and your shoulders directly above your wrists. Do as many as possible for 1 minute.

  • Squat Jumps

Stand with your feet hip-width apart. Push your hips back and bend your knees to lower into a squat (in preparation to leap). Explosively jump as high as you can. Land softly, and then immediately squat down to jump again. Imagine that you're pushing the floor away from you as you leap. You can use your arms to help you jump higher. Do as many squat jumps as possible for 1 minute.

  • Burpees

Stand tall with your feet hip-width apart. Bend both knees, swing arms back, and drive off ground as high as possible. Land softly and immediately bend your knees, place hands on the floor in front of you, and jump your feet all the way back so you end up in a plank position. Lower your chest to perform a pushup. Jump both feet back in and stand. Immediately jump up to repeat. Continue to do as many reps as possible for 1 minute.

Add jumping jacks, spider pushups and complete ab workout, that's the program my trainer gave me when I went away for two weeks. The whole program is 15 jumping jacks, 15 squats, 15 spider pushups, 15 mountain climbers, 30 half crunches, 30 leg raises, 30 jack knives. 30 side by side crunches, 30 back extensions, 15 squat jumps, 15 burpees---and 10 planks in between each on of those. Full workout would be 3 sets. I would do this in the balcony of my hotel room because I eventually ran out o...
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Excellent workout program you have there. I like that the warm-ups are very challenging already. The main set focuses on exercises that involve large muscle groups. This will increase metabolism and accelerate fat burning. Great job on posting a workout that focuses on function and not aesthetics. Run-of-the-mill workouts put emphasis on aesthetics instead of training what is necessary. The best part of the workout is that it involves body weight with no gym equipment required. Body weight exerc...
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Thanks for sharing, it seems like those home based cardio work-out seems interesting enough. Will definitely give it a try. And those can be done in the comfort in our home, without the need to go to gym or to go out for a jog. I think we can add this home based cardio work-out exercise together with our other regular exercise regimen like gym, jogging, swimming or playing some sports. It advantages will be that we can do it anytime we want at home, without the need to go out, and without the ne...
 (Total 120 words)