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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▶
1. Burpee With Pushup
3 sets, 50s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Around-the-World▶
1. Around-the-World
3 sets, 50s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Ice Skater▶
1. Ice Skater
3 sets, 50s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bear Crawl▶
1. Bear Crawl
3 sets, 50s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

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

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

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▶
1. Plank Ups
50 s, 2 reps, (rest 10s)
3 rounds for this circuit
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Knee Tuck Jump▶
1. Knee Tuck Jump
50 s, 1 reps, (rest 10s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

2. Reverse Lunge to Single-leg Kickback
3 s, 50s, (rest 10s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Squat To Shoulder Press▶
3. 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
Show Alternative Exercises
Mountain Climber▶
3. Mountain Climber
50 s, 10 reps, (rest 10s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Circuit
Decline Pushup▶
4. Decline Pushup
50 s, 2 reps, (rest 10s)
3 rounds for this circuit
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

4. Elevated Oblique Knee Tuck
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▶
1. Bodyweight Jump Squat
2 s, 50s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

No media available

1. Burpee (Advanced)
2 s, 50s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Jump Squat▶
1. Bodyweight Jump Squat
2 s, 50s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Side To Side Push-Up▶
1. Side To Side Push-Up
2 s, 50s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Toe Touch Burpee▶
1. Toe Touch Burpee
2 s, 50s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row▶
1. Bent Over Barbell Row
2 s, 50s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Machine-assisted Pull-up (open-centered bar)▶
1. 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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