Free personalized workout plan

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.

Show More


At Home Cardio Workout 1

Scroll to top

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

At Home Cardio Workout 2

Scroll to top

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
50 s, 4 reps, (rest 10s)
4 rounds for this circuit
Show Alternative Exercises
Cross Chop to Knee demonstrationPlay Cross Chop to Knee demonstration
50 s, 4 reps, (rest 10s)
Show Alternative Exercises
Circuit
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
50 s, 4 reps, (rest 0s)
Show Alternative Exercises
Lateral Barrier Jumps
50 s, 4 reps, (rest 0s)
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
50 s, 8 reps, (rest 0s)
Show Alternative Exercises
Criss Cross Jumping Jack demonstrationPlay Criss Cross Jumping Jack demonstration
3 s, 50s, (rest 0s)
Show Alternative Exercises

At Home Cardio Workout 3

Scroll to top

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
50 s, 2 reps, (rest 0s)
3 rounds for this circuit
Show Alternative Exercises
Isometric-Explosive Bodyweight Jump Squat
50 s, 2 reps, (rest 0s)
Show Alternative Exercises
Circuit
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
50 s, 4 reps, (rest 0s)
Show Alternative Exercises
Circuit
Jump Rope: Alternating Leg Hop
50 s, 4 reps, (rest 0s)
3 rounds for this circuit
Show Alternative Exercises
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
50 s, 2 reps, (rest 0s)
3 rounds for this circuit
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
50 s, 2 reps, (rest 0s)
Show Alternative Exercises

At Home Cardio Workout 4

Scroll to top

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
50 s, 2 reps, (rest 10s)
3 rounds for this circuit
Show Alternative Exercises
Knee Tuck Jump
50 s, 1 reps, (rest 10s)
Show Alternative Exercises
Show Alternative Exercises
Circuit
Dumbbell Squat To Shoulder Press demonstrationPlay Dumbbell Squat To Shoulder Press demonstration
50 s, 5 reps, (rest 10s)
3 rounds for this circuit
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
50 s, 10 reps, (rest 10s)
Show Alternative Exercises
Circuit
Decline Pushup demonstrationPlay Decline Pushup demonstration
50 s, 2 reps, (rest 10s)
3 rounds for this circuit
Show Alternative Exercises
Elevated Oblique Knee Tuck
50 s, 2 reps, (rest 10s)
Show Alternative Exercises

At Home Cardio Workout 5

Scroll to top

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
2 s, 50s, (rest 60s)
Show Alternative Exercises
Burpee (Advanced) demonstrationPlay Burpee (Advanced) demonstration
2 s, 50s, (rest 60s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
2 s, 50s, (rest 60s)
Show Alternative Exercises
Side To Side Push-Up demonstrationPlay Side To Side Push-Up demonstration
2 s, 50s, (rest 60s)
Show Alternative Exercises
Toe Touch Burpee demonstrationPlay Toe Touch Burpee demonstration
2 s, 50s, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
2 s, 50s, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises

Date Created: 12/26/2019, UTC


Last Updated: 5/21/2021, UTC

Similar Workouts

More Workouts by Chris Davis

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.