At-Home Cardio Circuit | POPSUGAR Fitness UK

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Get Your Heart Rate Up With This 5-Move Cardio Circuit You Can Do Anywhere

At-Home Cardio Circuit — When I think of doing cardio, I usually stick to my standard go-tos: the treadmill, the StairMaster, and indoor cycling. And while these forms of exercise are all well and good for getting my heart rate up and burning calories, they're far from the only ways I can get in my cardio workout.

When I'm travelling and don't have access to a gym, or just don't feel like leaving my apartment, I want a quick way to get my heart rate up that doesn't involve any equipment. Although I put this circuit together for selfish reasons (with the blessing of NASM-certified personal trainer and fellow fitness editor Tamara Pridgett!), it's the perfect no-excuses workout when I need to get my sweat on.

At-Home Cardio Circuit Workout

Directions: Complete the five-exercise circuit, resting for 20 seconds between each exercise. Perform the full circuit three times for a 21-minute workout (including rest).

Side skater: 40 seconds (alternating sides). Rest for 20 seconds.

Jumping lunge: 40 seconds (alternating legs). Rest for 20 seconds.

Knee driver: 40 seconds (20 seconds on each side). Rest for 20 seconds.

Plank jack: 40 seconds. Rest for 20 seconds.

Squat jack: 40 seconds. Rest for 20 seconds.

Rest for two minutes between circuits.

Related:

I Had 30 Minutes For a Kickass Workout at Home and This Is What I Did

Side Skater

Image Source: POPSUGAR Photography / Benjamin Stone

Start in a small squat.
Jump sideways to the left, landing on your left leg.
Bring your right leg behind to your left ankle, and don't let it touch the floor.
Reverse directions by jumping to the right with your right leg.
Perform side skaters for 40 seconds, followed by 20 seconds of rest.

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Jumping Lunge

Image Source: POPSUGAR Photography / Benjamin Stone

Stand with your feet together and your knees soft.
Jump and come into a lunge with your left leg forward.
Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
Alternate legs for each jump lunge and perform the move for a total of 40 seconds, followed by 20 seconds of rest.

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Knee Driver

Image Source: POPSUGAR Photography / Benjamin Stone

Begin with your weight on your left foot and your hands together in front of you for balance.
Bend your left knee and extend your right leg behind you, placing little to no weight on the right toes.
Drive your right knee toward your chest, bringing your hands to meet your knee.
Re-extend your right leg behind you. This completes one rep.
Be sure to switch sides.
Perform this move for 20 seconds on your right side, followed by 20 seconds on your left side, for 40 seconds total.
Rest for 20 seconds.

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Plank Jack

Image Source: POPSUGAR Photography / Benjamin Stone

Begin in plank position with your shoulders over your wrists, your body in one straight line, and your feet together.
Like the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady and don't let your booty rise toward the ceiling.
Perform this move for 40 seconds, followed by 20 seconds of rest.

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Squat Jack

Image Source: POPSUGAR Photography / Benjamin Stone

Stand with your feet shoulder width apart and slightly turned out in a deep squat. Put your arms in a "goal post" position, with your elbows bent and close to your thighs.
Jump up explosively, bringing your feet together and clapping your hands above your head. Keep your core engaged.
Jump your feet apart, landing with control, and lower your body back into the sumo squat position with your hands up to complete one rep.
Perform this move for 40 seconds, followed by 20 seconds of rest.

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