A full-body cardio workout at home can be yours when there’s no time during a busy day to get to the gym. Here’s how it works: This fat-blasting session calls for four warm-ups followed by five main circuit exercises and finished off with three cool-down moves. Do each main circuit exercise as quickly as you can for one minute. Don’t rest between moves, but rest for one minute after you complete the whole circuit. Repeat the main circuit two more times. Go for one extra repetition if you wish. Finish off by cooling down with yoga poses.
Assume a straight-arm plank position with your body forming a straight line from our neck to ankles. Your hands should be directly below your shoulders. Lift your right foot and pull your right knee up into the center of your body. Switch legs quickly and pull your left knee up into the center of your body. Try to keep your hips level and your shoulders directly above your wrists. Do as many as you can for 1 minute.
Stand tall and set your feet hip-width apart. Bend both knees, swing arms back, and jump off the ground as high as you can. Immediately bend your knees upon landing softly. Place hands on the floor in front of you, and jump your feet all the way back so you end up in a plank position. Lower your chest to perform a pushup. Jump both feet back in and stand. Repeat by immediately jumping up. Continue to do as many reps as possible for 1 minute.
Stand with your feet set hip-width apart. Prepare to leap by pushing your hips back and bending your knees to lower into a squat. Quickly jump as high as you can. Land softly, and then immediately squat down to jump again. You can use your arms to jump higher. It may help you to leap by Imagining that you’re pushing the floor away from you as you jump. Do as many squat jumps as possible for 1 minute.
Stand tall with your feet, ankles and knees pressed together. Jump from side to side as fast as you can while lifting your chest and landing softly. Focus on your speed. The height of your jump does not matter. Do as many jumps as possible for 1 minute.
Lie facing up with your knees and hips bent 90 degrees and your hands by your side. Lift your head, shoulders and upper back off the ground and pulse your arms while taking long, deep breaths. Inhale for 10 counts and then exhale for 10 counts. Engage your core the entire time so that everything but your arms stays completely still. Continue taking deep breaths until you reach 100 arms pulses.
Read More: No-Running Cardio Workout You Can Do at Home for video and details on warm-up moves Reverse Lunges, Squats with Arms Overhead, and Bridges as well as cool-down yoga poses Downward Dog, Cat and Cow, and Warrior II.