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At Home Cardio Workout: 12 Minutes of Cardio

By Myworkouts

Experience
Intermediate (2-3 years)
Time
18 minutes/day | 5 days/week
Good for
Fat Loss, Tone Body, Increase Stamina, Lose Weight
Equipment
Bodyweight, Weight Plate, Medicine Ball, Other, Jump Rope, Pull up bar, 2 x Dumbbell, Decline Bench, Parallette Bars, Dips (Parallel) Bar, Barbell, Machine
Statistics
Average Cardio Intensity
40%
Average Exertion
50%
Description


At Home Cardio Workout 1

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Circuit
Burpee With Pushup
3 sets, 50s, (rest 60s)
Time between exercises: 10s
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Around-the-World
3 sets, 50s, (rest 60s)
Time between exercises: 10s
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Ice Skater
3 sets, 50s, (rest 60s)
Time between exercises: 10s
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Bear Crawl
3 sets, 50s, (rest 60s)
Time between exercises: 60s
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At Home Cardio Workout 2

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For the Cardio Workout (Day 2), each round lasts for 50 Seconds, followed by 10 Seconds of rest. Then, take one minute off in between rounds. Today’s workout requires an Ugi ball, or something similar you can find around the house.

Watch the video for a workout companion.

Circuit
Plank Jacks
50 s, 4 reps, (rest 10s)
4 rounds for this circuit
Time between exercises: 60s
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Cross Chop to Knee
50 s, 4 reps, (rest 10s)
Time between exercises: 60s
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Circuit
Tuck Crunch
50 s, 4 reps, (rest 60s)
4 rounds for this circuit
Time between exercises: 60s
Tempo: 1/0/1/0
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Medicine Ball Knee Tuck
50 s, 4 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Lateral Barrier Jumps
50 s, 4 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Mountain Climber
50 s, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Criss Cross Jumping Jack
3 s, 50s, (rest 60s)
Time between exercises: 60s
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At Home Cardio Workout 3

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Each round lasts for 50 Seconds, followed by 10 Seconds of rest. Then, take one minute off in between rounds. Today’s workout requires a jump rope and dip bar, or something similar you can find around the house.

Circuit
Alternating Jump Lunge
50 s, 2 reps, (rest 60s)
3 rounds for this circuit
Time between exercises: 60s
Tempo: 1/0/1/0
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Isometric-Explosive Bodyweight Jump Squat
50 s, 2 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Side Plank Walk
50 s, 4 reps, (rest 60s)
3 rounds for this circuit
Time between exercises: 60s
Tempo: 1/0/1/0
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Crab Toe Touch
50 s, 4 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Jump Rope: Alternating Leg Hop
50 s, 4 reps, (rest 60s)
3 rounds for this circuit
Time between exercises: 60s
Tempo: 1/0/1/0
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Jump Rope: Keltic Step
50 s, 4 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Hanging Knee Raise Oblique Crunch
50 s, 2 reps, (rest 60s)
3 rounds for this circuit
Time between exercises: 60s
Tempo: 1/0/1/0
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Hanging Leg Raise
50 s, 2 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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At Home Cardio Workout 4

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At-Home Cardio Workouts are a great way to stay in shape. You’re now on Day 4, which lasts for 12 minutes. Do 1 round, or go again. You have no excuses. You don’t need a gym, and the weather outside simply doesn’t matter. Today’s workout continues to work your legs and core. It also gives your arms and chest a boost at the end. If it is too hard to do any exercise with weights, that’s OK. Just don’t stop moving!

Circuit
Plank Ups
50 s, 2 reps, (rest 10s)
3 rounds for this circuit
Time between exercises: 60s
Tempo: 1/0/1/0
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Knee Tuck Jump
50 s, 1 reps, (rest 10s)
Time between exercises: 60s
Tempo: 1/0/1/0
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No media available

3 s, 50s, (rest 10s)
Time between exercises: 60s
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Circuit
Dumbbell Squat To Shoulder Press
50 s, 5 reps, (rest 10s)
3 rounds for this circuit
Time between exercises: 60s
Tempo: 1/0/1/0
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Mountain Climber
50 s, 10 reps, (rest 10s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Decline Pushup
50 s, 2 reps, (rest 10s)
3 rounds for this circuit
Time between exercises: 60s
Tempo: 1/0/1/0
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No media available

50 s, 2 reps, (rest 10s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

At Home Cardio Workout 5

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At-Home Cardio Workouts Day 5 is here. At-home cardio workouts are a great way to stay in shape. Resistance training, while doing cardio, makes your workout much more effective. You’re now on Day 5, the last day, so give it your all. Today’s workout continues to work the legs and core.

Circuit
Bodyweight Jump Squat
2 s, 50s, (rest 60s)
Time between exercises: 60s
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No media available

2 s, 50s, (rest 60s)
Time between exercises: 60s
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Bodyweight Jump Squat
2 s, 50s, (rest 60s)
Time between exercises: 60s
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Side To Side Push-Up
2 s, 50s, (rest 60s)
Time between exercises: 60s
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Toe Touch Burpee
2 s, 50s, (rest 60s)
Time between exercises: 60s
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Bent Over Barbell Row
2 s, 50s, (rest 60s)
Time between exercises: 60s
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Machine-assisted Pull-up (open-centered bar)
2 s, 50s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Fri Oct 15 2021 19:50:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:50:01 GMT+0000 (Coordinated Universal Time)

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