Fit in a cardio session at home in 20 minutes or less.
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This at-home cardio workout is an efficient way to burn calories and keep your metabolism stoked.
Try it in the morning to feel energized and empowered throughout your day.
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How it works:Perform the 4-move warm-up and then immediately move into the main circuit.
Do each exercise as fast as possible for 1 minute, without resting between moves.
Finish off your cardio workout exercises at home with the yoga cool-down.
B.Drive off right big toe to return to standing.
C.Repeat on the other side.
Do 10 reps total, keeping chest up the whole time.
Bend both knees and shift hips back as though sitting in a chair.
Draw shoulder blades down and back.
B.Use glutes to return to standing.
Keep hands by sides and engage glutes to lift hips off the ground.
B.Slowly lower back to the floor.
Keep neck and back relaxed while using glutes and hamstrings to lift up and down.
Without moving hips, touch right hand to left shoulder.
B.Bring right hand back to the ground underneath shoulder.
C.Touch left hand to right shoulder.
Repeat 10 times on each side.
Circuit: Mountain Climbers
A.Start in a straight-arm plank position with hands directly below shoulders.
Maintain a straight line from neck to ankles.
Lift right foot and drive right knee up into the center of body.
B.Quickly switch legs, driving left knee up into the center of body.
make a run at keep hips level and shoulders directly above wrists.
Do as many reps as possible (AMRAP) for 1 minute.
Circuit: Burpees
A.Stand tall with feet hip-width apart.
Bend both knees, swing arms back, and drive off ground as high as possible.
C.Lower chest to perform a pushup.
Jump both feet back in and stand.
Immediately jump up to repeat.
Do AMRAP for 1 minute.
Circuit: Squat Jumps
A.Stand with feet hip-width apart.
Push hips back and bend knees to lower into a squat (in preparation to leap).
B.Push off the floor to explosively jump as high as possible.
Land softly, and then immediately squat down to jump again.
Circuit: Skier Jumps
A.Stand tall with feet, ankles, and knees glued together.
Jump from side to side as fast as possible, keeping chest lifted and landing softly.
The height of the jump does not matter.
The core should be engaged the entire time so that everything but arms stays completely still.
Do 100 arms pulses.
Spread fingers wide and tuck toes under.
Inhale and lift knees off the floor, pressing hips up toward the ceiling.
Draw heels down to the floor or keep a slight bend in knees.
Press hands firmly into the mat and draw shoulder blades down.
Keep the head between the arms (don’t let it hang).
Take 5 deep breaths or as many as desired.
Inhale to lengthen spine.
Without bending elbows or moving hips, roll spine forward to arch your back.
B.Lift chin, chest, and hips to the ceiling, allowing stomach to sink toward the floor.
At the fullest expression of the arch, round spine toward the ceiling and release head toward the floor.
Move in a fluid motion for 5 deep breaths or as many as desired.
Cool-Down: Warrior II
A.Stand with feet wider than hip-width apart.
Turn right toes out and left toes slightly inward.
Bend right knee and lower hips down.
double-check right knee is directly above ankle.
Extend arms straight out from shoulders and press the outside of the left foot into the mat.
Continue to sink lower into hips as spine stays long.
