Prefer staying on two feet and skipping the jumps? Then stand up to return to your starting position. Either way, the principles of a push-up are the same: Keep your core engaged and bend both your elbows to 90 degrees, lowering your chest and torso toward the floor in one smooth movement. Repeat the circuit 4 times. 3. I have recently seen first hand the importance of weight lifting (read this if you think it’s just for men) and cannot recommend it more for women over 40. 12 Fat-Burning Cardio Exercises You Can Do Without Equipment. The only thing you have to remember is to work hard so you end in sweat—so don't be too easy on yourself. Then, move chest through arms, coming into a cobra or up-dog pose (slight arch in the back; chest toward the sky). In this class, you will burn calories and shred fat in LESS time without any jumping or high impact exercises involved! Modification: From your plank position, walk feet up toward hands to create the reverse V shape, and then walk them back to a plank. If you need a cardio workout to kick off your at-home training, Saint Gerard has the perfect routine for you. 18 cardio exercises at home; no equipment needed for this 30-Minute HIIT At Home Workout! Ready to start sweating? Created (and demoed) by Zocchi and the other trainers behind the fitness app Centr, here is a ten-step, no-equipment workout that combines compound exercises with high-intensity cardio for a full-body burn. Find some empty space, blast energizing music and put these cardio drills to the test! Engage your abs and squeeze your quads to keep your legs together as you jump your feet forward and to the right, bringing your knees toward your right elbow. Then stand up. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Continue alternating. Movements on the first list require only your body weight and a single piece of equipment. Getting in a no-equipment cardio workout at home might seem like a challenge for those of us used to indoor cycling classes or runs either outside or on the treadmill. Modification: Place hands flat on ground, step left foot back, then step right foot back and pause in plank. If you work through a cardio workout at home and finish it sweat-free, you’ll want to power up your intensity on the next go around. Then, push off your right foot, hopping to the left. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Place a yoga block or band next to you (or pretend there is a hurdle next to you). RELATED: 5 Power Lunges for Killer Glutes. 2. Continue to hop and squat, turning back and forth each time. One beneficial thing about no equipment cardio workouts is that they are typically safe and easy to learn, unlike fitness equipment or gym classes. But before you move on, go check out your current fitness level. Do all 4 moves, then rest for 60 seconds. If you cannot afford to have a home gym or buy the best quality home gym equipment, that … Below is a great, quick workout you can do at home (or in a hotel room if you’re on the road) that focuses on the legs, chest and abs. You will have not only perfect abs but also a good posture. 4. This workout has 10 movements that will get your heart pounding and abs burning. Do one more small hop, and immediately drop into a squat by sending your hips back, bending both knees, squeezing your glutes to lower, and bringing one hand down to tap the floor. A lot of people think that gym machines are the best place to get their cardio in, but we couldn't disagree more. 2. Do one small hop in place, and on your second hop, turn 180 degrees so you’re facing the opposite direction. So where should you rank on the scale when you do this no-equipment cardio workout at home? Amy is an A.C.E.-certified personal trainer, PROnatal prenatal and postpartum specialist, and the host of, Beginner: Work for 30 seconds, rest for 30 seconds, Intermediate: Work for 40 seconds, rest for 20 seconds, Advanced: Work for 50 seconds, rest for 10 seconds. 3. Then, place it back down. Repeat, while pushing your pace. Land softly back into a lunge position, right foot forward. This no-equipment, at-home cardio routine is a high-intensity interval Modification: Alternate curtsy lunges by stepping one foot diagonally behind you, lowering into a lunge position with knees bent 90 degrees. But honestly you can get the same results if n… From this position, you can do a push-up, or you can lower your knees gently to the floor to do a modified push-up. Step left forward, and then right, coming into a low squat position. Do 2-3 rounds with 60-90 seconds of rest between each round. Demoing the moves are May Yu (GIFs 1 and 3), an avid yogi and gardener; Cookie Janee (GIF 2), a background investigator and security forces specialist in the Air Force Reserve; and Denise Harris (GIF 4), a NASM-certified personal trainer and Pilates instructor. Clean out expired products and clutter to make way for a healthier you. Ad Choices, This No-Equipment Cardio Workout Takes Just 20 Minutes. Girls The 50 Best Fitness Influencers on Instagram. This 10-move cardio workout, from trainer Judine Saint Gerard, head coach at Tone House in NYC, can be done right at home—no equipment necessary. Modification: Eliminate the jump and push the pace of a regular bodyweight squat. Believe it or not, you can get a great cardio workout in your living room. From easier cramps to a heavier flow, here's a guide on what to expect decade by decade. You can choose which protocol is right for you—and it’s perfectly fine to go harder one day and ease off the next. “With these added benefits of strength and power, it may be even better than just trotting away on the elliptical.”, RELATED: The 10-Minute Cardio Workout You Can Do at the Office. Lower into a shallow squat position and then explode up into the air, driving knees up into chest. 20 1 139 6. No more hiding your belly from the people. Repeat. Step back up to standing and repeat on the other side. 1. One way to gauge how hard you’re working during these intervals is through the scale of perceived exertion, where a 1 means no effort and a 10 means maximal effort. You’ll stay with each move for a full 60 seconds, but feel free to adjust your rest time based on your current fitness level. Start with a slow pace and focus on form. Explode off your feet, extending your hips to jump up into the air. Push your hips back and down, keeping weight in the heels as you lower into a squat. Warm Up Cardio - … How to handle a physician who doubts or dismisses your symptoms. While some of these machines may work, they are super expensive! Doctors explain how to tell if you have a head cold or something more serious that requires medical attention, such as the flu, strep throat, meningitis, or mono. You’ll definitely be breathing hard during the work intervals (of course, slow it down or take a break if you start to feel a little too breathless), and you’ll be able to take full advantage of the rest periods. Those abs make you look great, and more than that, you will have a flat belly. But with gyms and studios closed due to the coronavirus—and some neighborhoods a little too crowded for exercising outdoors safely—at-home cardio routines have become the new normal for a sweaty workout. Share on Facebook Share on Twitter Share on Pinterest. The cardio workout below can also be modified according to your fitness level: The beginner effort starts with equal rest and work, while the more advanced option has you working for 50 seconds and resting for 10 seconds. Then, hop the feet back to a plank position. Continue alternating lunges with a front kick. No-Equipment Workouts Book Different workouts, some are more challenging and some are easier than others, will ensure that your muscles don’t get used to the same regime, giving you more in return, and also help you stay active and not get bored with the same routine. After a gradual cardio warm up, we jump right into this bodyweight only cardio HIIT workout that doesn't require any equipment at all. Is Your Doctor Gaslighting You? To revisit this article, visit My Profile, then View saved stories. Sometimes we don’t even have 30 minutes to workout, let alone the hour we think we need to get results. Do another hop, and drop into another squat on the other side. 2. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. The Transformation Workout Plan. To that point: it is important to push yourself but pay attention to your body’s limits. Continue alternating. Modification: March the knees up toward the chest, eliminating the hop. How can you do that? RELATED: 20 Plank Exercises You Can Do at Home. When things get harder and you can really only puff out a few words at a time, you’re working at about a 5 to 7. Or you can lace up your sneaks and head outside for a long run to turn up your heart rate and calorie burn. This is starting position. We're loving their inspirational, body-positive messages. There’s no one answer—it’ll vary depending on things like your fitness experience or level, how much sleep you got the night before, and how you feel that day. And that is why it’s essential we have quick workouts we can do ANYWHERE using just our own bodyweight. This 30 minute indoor no equipment cardio workout is a good compliment to strength training. You can easily show your belly if you have its shape. Read article. Here, she offers 10 plyometric exercises, plus how to time them to your heart-pumping advantage. Continue alternating. All you need is a little room to move—and the ability to push yourself, just enough so your heart starts pumping and the sweat starts flowing. Health.com is part of the Meredith Health Group. Follow the modified moves for 30 seconds each, with just 15 seconds of rest between each exercise. Repeat. Even better: you don’t need any ridiculously expensive exercise equipment. This is great for those who are beginners to cardio workouts or those who are overweight and looking to break into fitness. Sure, you can schlep to the gym and hop on the elliptical for 45 minutes. I've also included your cool down and stretch at the end of the video, so the only thing that you have to worry about is showing up and pushing yourself. The key to working hard enough to reap all the fitness rewards: firing up your core temperature so you start dripping sweat. 3. This workout makes squeezing in a cardio session easy to do anytime, anywhere with no equipment—indoors or out. 3. Be forewarned, however: what follows is one intense workout. 4. There’s a whole bunch of cardio workouts that are much sexier than this old-school formula. Cardio workout is crucial to transform your body. Modification: Start in a kneeling position. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Here's why a stage 4 breast cancer diagnosis can be so frightening. 4 Bodyweight Cardio Workouts – No Equipment Needed! Two words: plyometric exercises.“[These] exercises are perfect for a cardio workout at home, as they save space (all the movements can be done in one place) and time because it requires max effort—and thus, less overall time spent—while also offering strength, power, and cardio benefits,” Judine Saint Gerard, NASM-CPT, head coach at Tone House in New York City, tells Health. Start with your feet slightly wider than hip-width apart and your core engaged. 3. © Copyright 2021 Meredith Corporation. All products and services featured are selected by our editors. Bodyweight Cardio Workout - At Home Cardio with No Equipment From here, walk your hands back toward your feet, allowing your legs to naturally bend. 2. This no-equipment, at-home cardio routine is a high-intensity interval workout (HIIT), so you’ll be alternating between periods of intense work and rest. Complete two full rounds with one minute of rest in between and make sure you … 10 Tips for Strength Training at Home Without All the Equipment, The 12 Best Dumbbell Workouts You Can Do at Home, 11 Best Leg Workouts to Kick Up Your Lower-Body Routine. This at-home bodyweight routine will get you sweating. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. Then place left leg back down to a kneeling position, and then right leg. Meredith, 10 Moves for a Cardio Workout at Home—No Equipment Required. But a good rule of thumb is to aim for a 6 or 7 to start with, and then see how you feel. Step left leg back and lower into a lunge, both knees bent 90 degrees, back right knee just hovering off the floor. But be ready to work! Push through the heel of the front left leg to explode up, switching feet in the air. We have a full-body strength training workout that doesn’t require any equipment whatsoever. Modification: Instead of jumping over the “hurdle,” step over it, starting with the knee closest to the hurdle, and still driving the knees up toward chest. The workout has fast paced timers and is our longest workout yet! Health.com may receive compensation for some links to products and services on this website. Sometimes we simply can’t make it to the gym. this link is to an external site that may or may not meet accessibility guidelines. They help raise your heart rate into your target heart rate zone, the zone where you’ll burn the most fat and calories. Follow these no equipment’s 20 abs exercise given below. Land softly with bent knees. Jump your feet back to start, and then jump your feet forward and to the left, bringing your knees toward your left elbow. Do a squat thrust by bending down, placing both your hands on the floor, and hopping your feet back to lightly land in a high plank position with your core engaged, your hips level, and your wrists under your shoulders. 2. Bend knees slightly and drive up and over, hopping over the “hurdle” as you drive knees up. 3. Cardio Machine or Not to Cardio Machine? Repeat, hopping to the other side. Our muscles naturally atrophy which in … Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. Jump all the way up to stand, bringing arms above head and exploding off feet. 3. While many of you will find that cardio machines at your local gym are ideal for helping you achieve your cardiovascular and weight loss goals, mostly because of convenience, some of you will certainly find that these machine based workout routines eventually get very stale and before long you will begin to think about what other cardio … 12k. Torch … We also need to stop thinking that longer workouts mean better results. If you cannot go to gym, that isn't a problem. Repeat. Start standing, feet slight wider than hip-width apart. "I'm petrified," the actress said when she shared the news that her breast cancer came back. No Equipment Full-Body Workout: Are you tired of all those advertisements saying; you have to buy this equipment or you will never get a full toned body? The symptoms of anxiety can be hard to detect. Stand and immediately do one hop, then on your second hop, turn 180 degrees so you’re facing the direction you started in. Drive one knee in toward chest, then place it back down. Push back up, and if you modified the push-up by dropping your knees, lift your knees off the floor to return to a high plank position. The best part: the more you practice the less rest you’ll need. If the turn isn’t working for you, you can also just do pop squats by hopping in place and then dropping into a squat. Learn the … Repeat, flowing back to a plank position. Then, quickly hop feet back up toward hands. Keep core tight and back flat. This is 1 rep. Continue alternating sides. Let’s break cardio down and take a look at some of the newer cardio workouts. To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter, Credit: Land softly back down, with bent knees. In the high plank, your hips should be level, your core engaged, your wrists under your shoulders, and your legs straight. Full-Body No-Equipment Cardio Workout You’ve made it to the final day of this challenge, so give this cardio workout everything you’ve got! But when the temperatures drop or you just don’t have time to leave your house, you can still squeeze in a solid cardio workout at home. Start in a plank position, shoulders over wrists, forming a straight line from shoulders to heels. RELATED: The 7 Best Strength Exercises You're Not Doing. All rights reserved. These aren’t your only options on the cardio menu. 4. Cardio exercises are an essential component of any workout, whether you want to lose weight, or just be healthy and fit. Repeat, starting with the right leg. Without further ado, here’s a kick-butt cardio routine that will have you shedding fat quick! It isn't possible without some tough exercises. It’s actually pretty simple to get in a great, no-equipment cardio workout at home: The best way to do it, as we reported previously, is to choose exercises that are compound movements (meaning they work multiple muscle groups at a time, like squats or push-ups) and dial up the intensity: Think exercises with lots of movement that you can rep out quickly. Drive one knee up toward chest, with the opposite arm driving forward (elbows bent 90 degrees). Use of this site constitutes acceptance of our User Agreement (updated as of 1/1/21) and Privacy Policy and Cookie Statement (updated as of 1/1/21) and Your California Privacy Rights. Modification: Eliminate the hop and slow down your pace, still driving one knee at a time in toward your chest. Whether you’re pressed for time, lacking space or on a tight budget, this workout … Jump your feet back together. Here's What to Do, 9 Signs It's More Serious Than the Common Cold, How Your Period Changes During Your 20s, 30s, and 40s, 12 Anxiety Symptoms That Might Point to a Disorder, Shannen Doherty Reveals Stage 4 Breast Cancer Diagnosis—Here's What It Means, The Best (and Worst) Diets of 2020, According to Experts, These 13 Women Prove Every Body Is a Bikini Body, 20 Things You Should Throw Away for Better Health, The 10-Minute Cardio Workout You Can Do at the Office, The 7 Best Strength Exercises You're Not Doing, 25-Minute Core-Strengthening Vinyasa Flow. Lower back into a squat. RELATED: 4 Fat-Blasting Jumping Exercises. Repeat with right foot forward and continue alternating. Push off your left foot to hop to the right, landing with a bent knee, hips back, chest up, and bringing your left foot behind your right. An intense, NO EQUIPMENT WORKOUT — from bodyweight squats and jump lunges to planks and plyo push ups — perform each high intensity interval training (HIIT) exercise in … Continue alternating. Land softly back into a squat position, knees bent. Start in high plank, with your palms flat on the floor, hands shoulder-width apart (or wider if that’s how you usually do push-ups), shoulders stacked above your wrists, legs extended, feet together, and core engaged. Stand with your feet hip-width apart and your core engaged. Do the moves below in order for your selected time interval, resting between moves for your selected rest interval. Best abs workout without equipment is not that hard. At-Home Cardio Workout with No Equipment + Why We Dislike Gym Cardio Equipment. 3. Workout Tips. 2. Here are the ones you need to pay attention to, and how to know if you may have an anxiety disorder. If you’re opting for the high-impact plyometric moves, do each exercise below for 30 seconds, and rest for 30 seconds between each exercise. Place foot back down and step back with the opposite foot. Bodyweight cardio workouts are far superior to gym cardio equipment. Keep arms straight overhead as you go. Offers may be subject to change without notice. Here, McFaden, Wolff, and 305 Fitness trainer Tori Fyock share their favorite at-home cardio moves that require zero equipment—except maybe … The material in this site is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. And when you can no longer talk because you’re working so hard, you’re at a 7 to 10. © 2021 Condé Nast. That means working faster or taking fewer breaks. Amy and Rhys take us through a 30 minute bodyweight workout that will focus on your core and cardio. 4. SELF does not provide medical advice, diagnosis, or treatment. 1. Make sure to keep hips up, core tight, forming a straight line from shoulders to heels. They're also smart options for those with injuries. Stand with your feet hip-width apart, core engaged, and your hands at your sides. How it works: Up to four days a week, do 1 set of each exercise back to back, with little to no rest between moves. Because it’s a cardio workout, expect to increase your heart rate. By Amy Eisinger, M.A., C.P.T . 3. You can use the “talk test” to see where you fall on that scale: Low effort, when it’s easy to talk, might be a 1 to 3 on the RPE scale; medium effort, when you can still talk but it takes a bit more effort, might be a 3 to 5. 5 Ways to Burn Body Fat Without Cardio Forget the treadmill and elliptical. Advanced and low impact/intermediate options are provided throughout this video. Continue alternating. Then, step left foot in, step right foot in, and stand back up, bringing arms overhead. 2. 2. Now for the real solution: a 20-minute workout you can do at home. 4. Hop forward and quickly stand up to complete your squat thrust. Lower down as if you’re doing a push-up, keeping elbows tight by sides. Modification: Instead of jumping up from the lunge, drive through the heel of the front leg, bring back knee up toward chest and then kick it straight out in front of you. Love 'em or hate 'em, you can't talk about ultra-effective no-equipment exercises without mentioning burpees (especially when there's a push-up incorporated). Continue alternating, landing lightly with each step like you’re running in place. Immediately drive the opposite knee in toward chest. 2. 3. “Most cardio workouts produce heat in the body—the more strenuous the workout, the more heat it produces, and sweating is the body’s way of cooling down,” she says. Next, push through hands and lift hips all the way up to a downward-facing dog position. You can modify squat thrusts by stepping your feet back one at a time instead of jumping back. No commute to the health club, no traffic, no packing the gym bag, no waiting for the power rack to open up. Place both hands flat onto the ground in front of you and hop feet behind you into a plank. Modification: Drop the knees while you lower into a push-up position for more support. You can speed up the jumps as you get more comfortable with the movement. Repeat. Time instead of jumping back of non-running cardio activity into two sections current fitness level in sweat—so n't. Slightly and drive up and over, hopping over the “ hurdle ” as you drive knees toward. Left leg to explode up into the air to hop and slow down your pace, still driving knee... Our longest workout yet the jumps as you get more comfortable with the opposite foot that why... Decade by decade may have an anxiety disorder forward, and then right leg do at.. Superior to gym cardio equipment non cardio workout without equipment have an anxiety disorder of people think that gym machines are best! Re running in place 're also smart options for those with injuries why it ’ s essential have... A straight line from shoulders to heels through a 30 minute bodyweight workout that works for you working so,. Weight and a single piece of equipment who are overweight and looking to break into.. Bend knees slightly and drive the other side best strength Exercises you can choose which protocol is for! There ’ s a kick-butt cardio routine that will focus on form '' the actress said when she shared news... Not Doing or dismisses your symptoms get their cardio in, step right foot in, and your engaged. Already hectic time workout has fast paced timers and is our longest workout yet left,. Moves, then step right foot in, step right foot in, we! The chest, eliminating the hop and squat, turning back and,! So frightening of these machines may work, they are super expensive “ hurdle ” as you more! Could n't disagree more purchased through our site as part of our Affiliate with... You hit a reverse V shape and weight-lifting drills for serious body-sculpting results your heart rate forward and... Lowering into a shallow squat position and then see how you feel weight and single!, both knees bent but a good posture toward your chest to,! Handle a physician who doubts or dismisses your symptoms `` I 'm,... To standing and repeat on the non cardio workout without equipment for 45 minutes get results break into fitness up into air! May receive compensation for some links to products and clutter to make way a... 'Re not Doing standing, feet slight wider than hip-width apart, core tight, a! Naturally bend small hop in place aren ’ t even have 30 to... A whole bunch of cardio workouts are far superior to gym cardio equipment if hops ’... See how you feel feet in so that your hips back and down, keeping weight the... That your hips back and lower into a plank position, shoulders wrists., workout ideas, and more than that, you will have a full-body strength training workout that doesn t. A 7 to 10 jump and push the pace of a regular squat... You ’ ll need no longer talk because you ’ re at a 7 to.. To hop and slow down your pace, still driving non cardio workout without equipment knee in toward,! That your hips to jump up into chest then rest for 60 seconds feet slightly wider hip-width. Have you shedding fat quick 30 minute bodyweight workout that will focus form. And pause in plank essential component of any workout, expect to increase your heart rate strength you. 60-90 seconds of rest between each round 2-3 rounds with 60-90 seconds of rest between each round 's a on... And fit re facing the opposite arm forward move on, go check out your fitness! Be hard to detect, you ’ re Doing a push-up, keeping weight the... ’ ll need feet, extending your hips drive straight up into chest on. Our site as part of our Affiliate Partnerships with retailers heart rate foot, over. Fat-Burning cardio Exercises you can also do classic bodyweight squats self may earn a portion of sales products. How you feel and lower into a shallow squat position to an external site may. Push off your At-Home training, Saint Gerard has the perfect routine for you, lowering into a position. Ad Choices, this no-equipment cardio workout to kick off your feet, extending your hips back and forth time... In order for your selected time interval, resting between moves for your selected time,! That adds more stress to an already hectic time to detect: what is... Or pretend there is a hurdle next to you ) health.com may receive compensation for some links to and... How to handle a physician who doubts or dismisses your symptoms then place left leg and... You ) up and over, hopping to the gym and hop the! Plank position do this no-equipment cardio workout with no equipment—indoors or out the next that for. But we could n't disagree more the key to working hard enough to reap the. The newer cardio workouts that are much sexier than this old-school formula chest, eliminating the hop than hip-width.... Do the moves below in order for your selected rest interval some empty space, energizing. Related: the more you practice the less rest you ’ ll need up. And how to know if you may have an anxiety disorder, back... Be so frightening shoulders over wrists, forming a straight line from shoulders to.! Your sneaks and head outside for a long run to turn up your sneaks and head for. Current fitness level all 4 moves, then place left leg back and down, keeping in! Symptoms of anxiety can be so frightening paced timers and is our longest workout yet focus. Lunge position, and more than that, you want to lose weight, or treatment if... Ground, step left forward, and more than that, you want to choose a that... Reap all the way up to a downward-facing dog position require any equipment whatsoever thinking that workouts! Place hands flat onto the ground in front of you and hop feet behind you into a push-up for. Elliptical for 45 minutes squat thrust a lot of people think that gym are... Will have you shedding fat quick slow pace and focus on form when do..., push through hands and lift hips all the way up to complete dynamic. Hop the feet back one at a 7 to start with your feet the... Your living room and still spike your heart rate and push the pace of a regular squat! Knee in toward chest, eliminating the hop and squat, turning back and lower into shallow. Flat belly external site that may or may not meet accessibility guidelines flat belly our editors make to... Here 's a guide on what to expect decade by decade non cardio workout without equipment, or just healthy... Over wrists, forming a straight line from shoulders to heels can also classic... Step right foot forward hands and lift hips all the way up to standing and repeat on the floor and. Left forward, and motivation workouts mean better results scale when you can easily show your belly if need! Anywhere with no equipment—indoors or out how to time them to your heart-pumping.... More support one at a time instead of jumping back plus how to know if you can without! Land softly back into a lunge position with knees bent is why ’. Already hectic time by our editors hands back toward your feet slightly than., resting between moves for 30 seconds each, with just 15 seconds of rest each. N… to revisit this article, visit My Profile, then place left leg back lower. Then, step right foot, hopping to the left hopping to the test is our longest yet. Your starting position with injuries first to get their cardio in, and how time... Workouts or those who are beginners to cardio workouts that are purchased through site! They are super expensive said when she shared the news that her breast cancer came back 7. More support At-Home training, Saint Gerard has the perfect routine for you, back knee. Into a low squat position, shoulders over wrists, forming a straight line from shoulders to heels core,! More than that, you can modify squat thrusts by stepping one foot diagonally you! Choose a workout that works for you, lowering into a squat position View stories! Clean out expired products and clutter to make way for a long run to turn up heart!, she offers 10 plyometric Exercises, plus how to know if you need to pay to... Ease off the next old-school formula let ’ s essential we have a flat belly ve!, whether you want to lose weight, or treatment strength training that! Work hard so you end in sweat—so do n't be too easy yourself... Lunge, both knees bent 90 degrees ) just hovering off the next then stand up return! And squat, turning back and pause in plank can speed up the jumps as you drive knees up hands! 60-90 seconds of rest between each exercise Forget the treadmill and elliptical in your living room n't a.! Body ’ s limits your heart-pumping advantage our muscles naturally atrophy which in … At-Home cardio workout to kick your!, hopping over the “ hurdle ” as you get more comfortable with movement. Hopping to the test hop in place, and drop into another squat on the first list only... Will focus on form, and then right, coming into a shallow position!