When I think of doing cardio, I usually stick to my standard go-tos: the treadmill [1], the StairMaster [2], and indoor cycling [3]. 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 [4]!), 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.
Side Skater
- 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.
Jumping Lunge
- 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.
Knee Driver
- 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.
Plank Jack
- 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.
Squat Jack
- 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.