Health & Medical

A 20-Minute Bodyweight Cardio Workout You Can Do at Home

There’s so much to like about cardio coaching. It can assist scale back blood strain and enhance cardiovascular functioning whereas additionally delivering a rush of endorphins, as SELF beforehand reported.

The better part, although? You don’t must do a sophisticated or intense exercise to reap these advantages. In truth, exercisers of all ranges can get their greatest cardio exercise at residence by doing conventional body weight actions at residence—no boot camp courses or operating required. Just try this week’s Sweat With SELF exercise for proof.

Led by trainers Astrid Swan and Ridge Davis, this 20-minute, no-equipment routine is the primary installment in a six-part cardio collection. This explicit exercise follows a high-intensity interval coaching (HIIT) format, which means you’ll alternate between bursts of labor at max effort and quick durations of relaxation. Along the best way you’ll do easy but efficient strikes like leaping jacks, plank shoulder faucets, and plank walks. If that sounds intimidating, don’t fear: There are a lot of modification choices that can make it easier to modify this exercise to your health degree.

So when you’re prepared for one of the best cardio exercise at residence, seize a mat and observe together with the video under. Or, when you favor to maneuver at your individual tempo, hold scrolling for detailed exercise instructions and GIFs of every train.

Workout Directions

You’ll do that circuit 6 occasions. The first time is a warm-up, you then’ll choose up the tempo for the subsequent 5 rounds.

In the warm-up spherical, do each train for the designated time, taking 10 to fifteen seconds to transition between strikes. For the subsequent 5 rounds, do each train for the designated time after which transfer on to the subsequent train within the sequence, resting as little as attainable. Rest about 30 seconds between rounds.

Note: You’ll solely do the thoracic opener within the first spherical.


  • Jumping Jack x 20 seconds
  • Seal Jack x 20 seconds
  • Arm Circle Jack x 20 seconds
  • Plank Shoulder Tap x 30 seconds
  • Downward Dog to Plank Reach x 30 seconds
  • Plank Walk x 30 seconds
  • Thoracic Opener x 20 seconds (repeat on both sides; achieved within the first spherical solely)

*Rest for 30 seconds. Repeat the circuit 5 extra occasions.

The Exercises

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