You might believe that 20 minutes is insufficient to truly work up a sweat. However, this at-home cardio workout will change your perspective!
By incorporating effective exercises and following the proper workout structure, along with a determination to give it your all, you can accomplish a great deal in a brief period.
This workout is designed to be intense and effective, thanks to its lineup of 10 challenging total-body exercises. These exercises, such as plank jacks, jump squats to lunges, and push-ups to knee drive, are explosive and compound moves that will quickly raise your heart rate and engage all major muscle groups. The best part is that you don’t need any weights or equipment, making this routine a great addition to your at-home workout routine.
Warm-up (5 minutes):
– Start with a light jog in place to get your blood flowing.
– Follow with dynamic stretches, such as arm circles, leg swings, and torso twists, to warm up your muscles.
Circuit 1 (5 minutes):
– Perform 1 minute of jumping jacks to elevate your heart rate.
– Transition into 1 minute of high knees, bringing your knees up towards your chest as fast as you can.
– Follow with 1 minute of mountain climbers, alternating bringing your knees towards your chest in a plank position.
– Finish with 1 minute of burpees, jumping up and down while adding a push-up at the bottom.
Circuit 2 (5 minutes):
– Start with 1 minute of squat jumps, squatting down and exploding up into a jump.
– Transition into 1 minute of lunges, alternating legs and keeping your core engaged.
– Follow with 1 minute of plank jacks, jumping your feet in and out while maintaining a strong plank position.
– Finish with 1 minute of bicycle crunches, bringing your opposite elbow to your knee while lying on your back.
Circuit 3 (5 minutes):
– Start with 1 minute of push-ups, either on your toes or knees, focusing on maintaining proper form.
– Transition into 1 minute of tricep dips, using a chair or bench to support your weight.
– Follow with 1 minute of Russian twists, sitting on the ground and twisting your torso from side to side while holding a weight or water bottle.
– Finish with 1 minute of plank hold, maintaining a strong plank position for the entire minute.
Cool-down (5 minutes):
– End the workout with a slow jog in place to gradually bring your heart rate down.
– Follow with static stretches, such as hamstring stretches, quad stretches, and shoulder stretches, to cool down your muscles.
Remember to listen to your body and modify any exercises as needed. Stay hydrated throughout the workout and enjoy the sweat-inducing benefits of this 20-minute at-home routine.