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At Home Cardio Workout: 12 Minutes of Cardio

By Chris Davis

Experience
Beginner (1-2 years)
Time
7 minutes/day | 5 days/week
Good for
Fat Loss, Increase Stamina, Lose Weight, Tone Body
Equipment
Barbell, Bodyweight, Dumbbell, Machine, Medicine Ball, Other, Pull up bar, Weight Plate
Statistics
Average Cardio Intensity
50%
Average Exertion
50%
Description
Source: www.popworkouts.com

An at home cardio workouts is a great way to stay in shape. Resistance training, while doing cardio, makes your workout much more effective. Start with Day 1 here, then move onto the next one in the circuit. With an At Home Cardio Workout, you don’t need to go to a gym.

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At Home Cardio Workout 1

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Circuit
Burpee With Pushup demonstrationPlay Burpee With Pushup demonstration
1A. Burpee With Pushup
3 sets, 50s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Around-the-World demonstrationPlay Around-the-World demonstration
1B. Around-the-World
3 sets, 50s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Ice Skater demonstrationPlay Ice Skater demonstration
1C. Ice Skater
3 sets, 50s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bear Crawl▶
1D. Bear Crawl
3 sets, 50s, (rest 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 demonstrationPlay Plank Jacks demonstration
1A. Plank Jacks
50 s, 4 reps, (rest 10s)
4 rounds for this circuit
Show Alternative Exercises
Cross Chop to Knee demonstrationPlay Cross Chop to Knee demonstration
1B. Cross Chop to Knee
50 s, 4 reps, (rest 10s)
Show Alternative Exercises
Circuit
Tuck Crunch▶
2A. Tuck Crunch
50 s, 4 reps, (rest 0s)
4 rounds for this circuit
Show Alternative Exercises
Medicine Ball Knee Tuck demonstrationPlay Medicine Ball Knee Tuck demonstration
2B. Medicine Ball Knee Tuck
50 s, 4 reps, (rest 0s)
Show Alternative Exercises
Lateral Barrier Jumps▶
2C. Lateral Barrier Jumps
50 s, 4 reps, (rest 0s)
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
2D. Mountain Climber
50 s, 8 reps, (rest 0s)
Show Alternative Exercises
Criss Cross Jumping Jack demonstrationPlay Criss Cross Jumping Jack demonstration
3. Criss Cross Jumping Jack
3 s, 50s, (rest 0s)
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 demonstrationPlay Alternating Jump Lunge demonstration
1A. Alternating Jump Lunge
50 s, 2 reps, (rest 0s)
3 rounds for this circuit
Show Alternative Exercises
Isometric-Explosive Bodyweight Jump Squat▶
1B. Isometric-Explosive Bodyweight Jump Squat
50 s, 2 reps, (rest 0s)
Show Alternative Exercises
Circuit
Side Plank Walk▶
2A. Side Plank Walk
50 s, 4 reps, (rest 0s)
3 rounds for this circuit
Show Alternative Exercises
Crab Toe Touch demonstrationPlay Crab Toe Touch demonstration
2B. Crab Toe Touch
50 s, 4 reps, (rest 0s)
Show Alternative Exercises
Circuit
Jump Rope: Alternating Leg Hop▶
3A. Jump Rope: Alternating Leg Hop
50 s, 4 reps, (rest 0s)
3 rounds for this circuit
Show Alternative Exercises
Jump Rope: Keltic Step▶
3B. Jump Rope: Keltic Step
50 s, 4 reps, (rest 0s)
Show Alternative Exercises
Circuit
Hanging Knee Raise Oblique Crunch demonstrationPlay Hanging Knee Raise Oblique Crunch demonstration
4A. Hanging Knee Raise Oblique Crunch
50 s, 2 reps, (rest 0s)
3 rounds for this circuit
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
4B. Hanging Leg Raise
50 s, 2 reps, (rest 0s)
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 demonstrationPlay Plank Ups demonstration
1A. Plank Ups
50 s, 2 reps, (rest 10s)
3 rounds for this circuit
Show Alternative Exercises
Knee Tuck Jump▶
1B. Knee Tuck Jump
50 s, 1 reps, (rest 10s)
Show Alternative Exercises
Reverse Lunge to Single-leg Kickback demonstrationPlay Reverse Lunge to Single-leg Kickback demonstration
2. Reverse Lunge to Single-leg Kickback
3 s, 50s, (rest 10s)
Show Alternative Exercises
Circuit
Dumbbell Squat To Shoulder Press demonstrationPlay Dumbbell Squat To Shoulder Press demonstration
3A. Dumbbell Squat To Shoulder Press
50 s, 5 reps, (rest 10s)
3 rounds for this circuit
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
3B. Mountain Climber
50 s, 10 reps, (rest 10s)
Show Alternative Exercises
Circuit
Decline Pushup demonstrationPlay Decline Pushup demonstration
4A. Decline Pushup
50 s, 2 reps, (rest 10s)
3 rounds for this circuit
Show Alternative Exercises
Elevated Oblique Knee Tuck▶
4B. Elevated Oblique Knee Tuck
50 s, 2 reps, (rest 10s)
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 demonstrationPlay Bodyweight Jump Squat demonstration
1A. Bodyweight Jump Squat
2 s, 50s, (rest 60s)
Show Alternative Exercises
Burpee (Advanced) demonstrationPlay Burpee (Advanced) demonstration
1B. Burpee (Advanced)
2 s, 50s, (rest 60s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
1C. Bodyweight Jump Squat
2 s, 50s, (rest 60s)
Show Alternative Exercises
Side To Side Push-Up demonstrationPlay Side To Side Push-Up demonstration
1D. Side To Side Push-Up
2 s, 50s, (rest 60s)
Show Alternative Exercises
Toe Touch Burpee demonstrationPlay Toe Touch Burpee demonstration
1E. Toe Touch Burpee
2 s, 50s, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
1F. Bent Over Barbell Row
2 s, 50s, (rest 60s)
Show Alternative Exercises
Machine-assisted Pull-up (open-centered bar) demonstrationPlay Machine-assisted Pull-up (open-centered bar) demonstration
1G. Machine-assisted Pull-up (open-centered bar)
2 s, 50s, (rest 60s)
Show Alternative Exercises

Date Created: 12/26/2019, UTC


Last Updated: 5/21/2021, UTC

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