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Cardio Workout For Home No Equipment Necessary

No Gym? No Problem! At-Home Cardio Workout

You can get your heart rate up in the comfort of your own home. Skip the gym and the cardio machines for this short, fun, and challenging cardio workout. We think you'll love it! And your arms and legs will feel worked, too. Equipment wise, you will need a step (for step-ups) and a jump rope. If there are no stairs in your home, use a small bench, march in place with some vigor, or up the intensity by running in place doing the high-knee run — this advanced variation works the abs, too. If you don't have a jump rope, just imagine you do and hop over your imaginary rope.

The Warmup


Exercise Time / Reps
March in place 2 minutes
Step-ups 2 minutes
Jump rope 2 minutes
Stretch Hamstrings, quads, calves, inner thighs

The Workout

Exercise Time / Reps
Jumping jacks and cross jacks 2 minutes
Squats 1 minute
Alternating side lunges 20 reps
Jump rope 1 minute
Jump squats 15 reps
March in place 1 minute
Burpees 15 reps
March in place 1 minute
Walking lunges 20 reps
Squats 1 minute
Jump rope 1 minute
Jump squats 15 reps
Jump rope 1 minute
Step-ups 2 minutes
March in place 2 minutes
Push-ups 20
Ab work / your choice 5 minutes
Triceps dips 30 reps

Need help with the five minutes of ab work? Here are a few workouts to follow:

This workout is definitely not low impact, and if you have downstairs neighbors it could seriously bother them. Take care of yourself and your knees — modify if needed. Remember to stretch your entire body when you're done.

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