Cardio Mania At-Home Workout Routine

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I did a workout similar to this in one of the HIIT classes that I take and it was such a good workout that I wanted to share it. I changed it around a bit so that it would not require any equipment. If you have a jump rope you can use it or you can just use an "invisible" jump rope.

This is a workout you can do at home or at the gym. You will perform each exercise for two minutes and then rest for 30 seconds. The total workout time is 20 minutes, not including the rest periods. Remember to listen to your body though and take more breaks as needed.

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Cardio Mania At-Home Workout Routine
Perform each exercise for two minutes. Rest for 30 seconds.

1. Mountain Climbers
2. Jumping Jacks
3. Lateral Jumps
4. High Knees
5. Butt Kicks
6. Full Sit-Up
7. Jump Rope
8. Push-Ups
9. Burpees
10. Squats

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Short but Sweet Sweat Session

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As many of you know, I LOVE to add cardio bursts into my training. It serves as a great way to get my heart rate up while lifting. Plus it makes my workouts more interesting. You can do this Short but Sweet Cardio Session as a stand alone workout if you are short on time or you can add into your workouts. If you are using it in your workouts don't repeat it four times. Try this: lift and then do butt kicks and go back into your lift. Or you can do your lift and then do this cardio workout straight through so it would be lift, butt kicks, air squats, mountain climbers, plank, back into the lift. You could also use it as a "finisher" at the end of your lifting session! It's your workout, you choose! 

RELATED: 6 Simple Ways to Add Cardio Bursts During Strength Training

Short but Sweet Sweat Session

30 seconds work | 10 seconds rest

Butt Kicks
Air Squats
Mountain Climbers
Plank

Repeat 4 times 

31-Day HIIT Challenge

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I created this 31-Day HIIT Fitness Challenge as a way for me to get up and move each morning. I'm not a morning person and I don't workout in the morning but still want a way to start the day moving without a lot of commitment. I decided I would share it with you so you could do it along with me!

It will only take FOUR minutes each day (you can do it anytime). There are two cardio bursts listed for each day and you will do each for 30 seconds, twice (total of 4 minutes). You can do 30 seconds of the first burst + 30 seconds of the second burst and repeat or you can finish the first before moving onto the second - it's completely up to you!

This challenge was designed to be something that you do in addition to your normal workout (which is hopefully one of our workout plans!). We have 4, 6, and 12 week workout plans for all fitness levels!

Hopefully this will introduce you to new cardio moves that you can try. I love to incorporate cardio bursts during my workouts because it's a very effective way to burn fat! We outline exactly when to do cardio burst in our workout plans but they can also be used as part of your warm-up routine.

We explain some of the cardio bursts here and hope to have more videos posted soon. Make sure to follow us on Instagram so you don't miss it when we post!

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