If you want to get in shape without running for hours, do the home cardio workout below every morning.
While running can help you lose fat, it’s not ideal for everyone. It may not work for you if you have bad knees, you’re too busy, or you simply hate running.
Luckily, you can enjoy all the benefits of running in less than 15 minutes. In fact, the workout below offers more benefits than running since it builds upper and lower body muscles.
You need to perform this cardio workout at high intensity in order to get the most out of it.
Instead of running for 45 minutes, do this cardio workout in the morning.
The Best At-Home Cardio Workout
Here’s a breakdown of today’s routine:
Plank Shoulder Taps – 20 Seconds
Mountain Climbers – 20 Seconds
Knee Hand Walkouts – 20 Seconds
Rest 20 Seconds
Butt Kicks – 20 Seconds
Side to Side High Knees – 30 Seconds
Ankle Hops – 30 Seconds
Rest 20 Seconds
High Kicks – 20 Seconds
Cross Jacks – 30 Seconds
Heisman – 20 Seconds
Rest 20 Seconds
Climber Taps – 30 Seconds
Sitting Punches – 30 Seconds
Full Plank Arm Raises – 30 Seconds
Plank Shoulder Taps
Plank shoulder taps mainly target your core, arms, and shoulder muscles. If you find this exercise too challenging, perform it while doing the knee plank.
Remember to keep your hips stable, don’t move them from side to side.
Mountain Climbers
This exercise is great for strengthening your core and improving endurance. Avoid bouncing your hips up and down while doing mountain climbers.
Knee Hand Walkouts
Hand walkouts are one of my favorite upper body exercises. They strengthen your arms, shoulders, and core.
Doing hand walkouts on your knees makes them less challenging but they’re still rewarding.
Butt Kicks
Butt kicks will give you a full body workout and keep your heart rate elevated. Do the exercise as fast as possible and feel free to increase arm movement in order to burn more calories.
Side to Side High Knees
Chances are you’ve never done this high knees variation. It will build your oblique muscles and strengthen your legs.
Ankle Hops
This exercise may seem easy but you will be out of breath after 30 seconds. It helps build the stubborn calf muscles.
Remember to keep your ankles loose while doing ankle hops. Keeping them tight increases the risk of injury.
High Kicks
Other than burning lots of calories, this exercise improves your hamstring flexibility. Try to kick as high as possible in each rep.
While kicking, keep the knee of the supporting leg slightly bent and avoid lifting the heel off the floor as you kick.
Cross Jacks
This is a great cardio exercise for improving your coordination. Make sure you land on the balls of your feet while doing cross jacks.
Heisman
You may be familiar with this exercise if you’ve ever done Shawn T’s insanity. It’s quite challenging because of the high hops involved.
Do it as fast as possible. And remember to keep your arms moving.
Climber Taps
Climber taps activate your core and arm muscles. Avoid lifting your hips as you pull in your knee.
Sitting Punches
When done properly, this exercise can help you build abdominal muscles. To perform it, sit on the floor and keep both knees bent. Lean back until you feel your ab muscles are activated and then start throwing punches from that position.
Full Plank Arm Raises
This exercise is quite challenging. It mainly activates your shoulder muscles. If you find it too challenging, do it while in the knee plank position.
If you’d like to receive workouts like this one in your inbox every day, sign up for my 4-week program. This program is perfect for beginners. It will help you build muscle and burn fat.
After 4 weeks, you’ll be able to do exercises you never thought possible.
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