Image Source: POPSUGAR Photography / Matthew Kelly
When you think of cardio, you probably think of something pretty cut and dry, like a 20-minute jog or walk. But you don't need to leave home or own a treadmill or bike to get your heart rate up — not when you can pull together some simple bodyweight exercises like the ones you'll find here.
"The difference between a strength training workout and a cardio one is that, with cardio, you should focus on getting in a higher number of reps," explained Le Sweat founder Charlee Atkins, CSCS, who created this workout as part of POPSUGAR's 4-Week Workout Challenge. "Cardio exercises are also more agility- or movement-based to help elevate your heart rate and challenge your cardiovascular system."
For this workout, focus on exactly that: putting the moves together to get your heart pumping without putting too much strain on your muscles. The lower-intensity nature of these exercises will help your body actively recover for your next strength training session.
20-Minute, No-Equipment Cardio Workout
Directions: Complete each exercise for 40 seconds, followed by a 10-second recovery. You'll do three rounds total with a one-minute rest in between rounds. Before you start, do this dynamic warmup to get your muscles loose and cool down with these post-cardio stretches. Atkins also recommends foam rolling before and after workouts.
Exercises:
Skips
Seal jacks
Reverse lunge and knee drive
Butt kicks
Lateral high knees
Skips
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Stand with your feet less than hips-width apart, knees slightly bent.
Skip in place by hopping on your right leg as you drive the left knee up toward your chest. Engage your abs as the knee comes up.
Switch legs, and keep skipping while pumping your arms.
Continue alternating legs for 40 seconds.
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Seal Jacks
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Start with your feet together, and extend your arms straight out in front of your chest, palms facing in.
Open your arms out to the sides as you jump your legs wide.
Land on the balls of your feet, then quickly bring your legs and arms back to standing.
Continue jumping out and in as quickly as possible for 40 seconds.
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Reverse Lunge and Knee Drive
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Stand with your feet together and your arms out in front of your chest for stability. Take a large step back with your right foot.
Lower your hips until your left thigh (front leg) is parallel to the floor, with your left knee positioned directly over your ankle. Your right knee should be at a 90-degree angle, pointing toward the floor with the heel lifted.
Drive your right knee up toward your hands, maintaining that 90-degree angle.
Immediately go back into a lunge, and repeat with the same leg for the full 40 seconds.
Once the 40 seconds is up, rest and complete the move with the left leg.
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Butt Kicks
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Stand on the balls of your feet, hips-width apart.
Place your arms behind you, with the back of your hands flat against your butt.
As you jog in place, bring (or "kick") your heels up to your butt rapidly, alternating legs.
Continue this movement for 40 seconds.
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Lateral High Knees
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Start at the left edge of your mat. Stand up straight with your feet about hips-width apart.
Quickly drive your right knee up toward your chest, bringing your left arm up at the same time. Engage your abs as the knee comes up.
Bring the right leg back down, moving slightly to the side as you land on the ball of your foot, then drive the left knee and right arm up.
Each time you raise your right knee you'll continue to land out to the side, so that you're moving laterally across your mat.
Shuffle across until the you reach the end of your mat, then switch sides, moving to the left this time. Continue back and forth for the full 40 seconds.
