At Home Cardio Workout: 12 Minutes of Cardio

By Chris Davis

	Intermediate (2-3 years)
	20 minutes/day \| 5 days/week
	Fat Loss, Tone Body, Increase Stamina, Lose Weight
	Bodyweight, Weight Plate, Medicine Ball, Other, Jump Rope, Pull up bar, 2 x Dumbbell, Decline Bench, Parallette Bars, Dips (Parallel) Bar, Barbell, Machine Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

At Home Cardio Workout 1

Day 2:

At Home Cardio Workout 2

Day 3:

At Home Cardio Workout 3

Day 4:

At Home Cardio Workout 4

Day 5:

At Home Cardio Workout 5

Day 6:

Rest

Day 7:

Rest

Day 1 - At Home Cardio Workout 1

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Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Burpee With Pushup	3 rounds	50s	10s
1B.Around-the-World	3 rounds	50s	10s
1C.Ice Skater	3 rounds	50s	10s
1D.Bear Crawl	3 rounds	50s	60s

Day 2 - 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.

Exercise	Sets	Reps	Rest
Circuit #1 - 50 s Rest 10s between rounds
1A.Plank Jacks See Exercise Notes	50 s	4 reps	0s
1B.Cross Chop to Knee	50 s	4 reps	10s
Circuit #2 - 50 s Rest 0s between rounds
2A.Tuck Crunch See Exercise Notes	50 s	4 reps	0s
2B.Medicine Ball Knee Tuck	50 s	4 reps	0s
2C.Lateral Barrier Jumps	50 s	4 reps	0s
2D.Mountain Climber	50 s	8 reps	0s
3.Criss Cross Jumping Jack	3 s	50s	0s

Day 3 - 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.

Exercise	Sets	Reps	Rest
Circuit #1 - 50 s Rest 0s between rounds
1A.Alternating Jump Lunge See Exercise Notes	50 s	2 reps	0s
1B.Isometric-Explosive Bodyweight Jump Squat	50 s	2 reps	0s
Circuit #2 - 50 s Rest 0s between rounds
2A.Side Plank Walk See Exercise Notes	50 s	4 reps	0s
2B.Crab Toe Touch	50 s	4 reps	0s
Circuit #3 - 50 s Rest 0s between rounds
3A.Jump Rope: Alternating Leg Hop See Exercise Notes	50 s	4 reps	0s
3B.Jump Rope: Keltic Step	50 s	4 reps	0s
Circuit #4 - 50 s Rest 0s between rounds
4A.Hanging Knee Raise Oblique Crunch See Exercise Notes	50 s	2 reps	0s
4B.Hanging Leg Raise	50 s	2 reps	0s

Day 4 - 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!

Exercise	Sets	Reps	Rest
Circuit #1 - 50 s Rest 10s between rounds
1A.Plank Ups See Exercise Notes	50 s	2 reps	0s
1B.Knee Tuck Jump	50 s	1 reps	10s
2.Reverse Lunge to Single-leg Kickback	3 s	50s	10s
Circuit #3 - 50 s Rest 10s between rounds
3A.Dumbbell Squat To Shoulder Press See Exercise Notes	50 s	5 reps	0s
3B.Mountain Climber	50 s	10 reps	10s
Circuit #4 - 50 s Rest 10s between rounds
4A.Decline Pushup See Exercise Notes	50 s	2 reps	0s
4B.Elevated Oblique Knee Tuck	50 s	2 reps	10s

Day 5 - 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.

Exercise	Sets	Reps	Rest
Circuit #1 - 2 s Rest 60s between rounds
1A.Bodyweight Jump Squat	2 s	50s	0s
1B.Burpee (Advanced)	2 s	50s	0s
1C.Bodyweight Jump Squat	2 s	50s	0s
1D.Side To Side Push-Up	2 s	50s	0s
1E.Toe Touch Burpee	2 s	50s	0s
1F.Bent Over Barbell Row	2 s	50s	0s
1G.Machine-assisted Pull-up (open-centered bar)	2 s	50s	60s

Date Created: 12/26/2019, UTC

Last Updated: 5/21/2021, UTC

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