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- Feel Fitter (and Stronger!) With This 20-Minute, No-Equipment Cardio Workout
Feel Fitter (and Stronger!) With This 20-Minute, No-Equipment Cardio Workout
POPSUGAR Photography / Matthew Kelly / PeopleImages
When you think of cardio, you probably think of something pretty cut and dry, like a 20-minute jog or walk. But you don’t need to leave home or own a treadmill or bike to get your heart rate up – not when you can pull together some simple bodyweight exercises like the ones you’ll find here.
“The difference between a strength training workout and a cardio one is that, with cardio, you should focus on getting in a higher number of reps,” explained Le Sweat founder Charlee Atkins, CSCS, who created this workout as part of POPSUGAR’s 4-Week Workout Challenge. “Cardio exercises are also more agility- or movement-based to help elevate your heart rate and challenge your cardiovascular system.”
For this workout, focus on exactly that: putting the moves together to get your heart pumping without putting too much strain on your muscles. The lower-intensity nature of these exercises will help your body actively recover for your next strength training session.
20-Minute, No-Equipment Cardio Workout
Directions: Complete each exercise for 40 seconds, followed by a 10-second recovery. You’ll do three rounds total with a one-minute rest in between rounds. Before you start, do this dynamic warmup to get your muscles loose and cool down with these post-cardio stretches. Atkins also recommends foam rolling before and after workouts.
Exercises:
- Skips
- Seal jacks
- Reverse lunge and knee drive
- Butt kicks
- Lateral high knees
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Skips
- Stand with your feet less than hips-width apart, knees slightly bent.
- Skip in place by hopping on your right leg as you drive the left knee up toward your chest. Engage your abs as the knee comes up.
- Switch legs, and keep skipping while pumping your arms.
- Continue alternating legs for 40 seconds.
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Seal Jacks
- Start with your feet together, and extend your arms straight out in front of your chest, palms facing in.
- Open your arms out to the sides as you jump your legs wide.
- Land on the balls of your feet, then quickly bring your legs and arms back to standing.
- Continue jumping out and in as quickly as possible for 40 seconds.
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Reverse Lunge and Knee Drive
- Stand with your feet together and your arms out in front of your chest for stability. Take a large step back with your right foot.
- Lower your hips until your left thigh (front leg) is parallel to the floor, with your left knee positioned directly over your ankle. Your right knee should be at a 90-degree angle, pointing toward the floor with the heel lifted.
- Drive your right knee up toward your hands, maintaining that 90-degree angle.
- Immediately go back into a lunge, and repeat with the same leg for the full 40 seconds.
- Once the 40 seconds is up, rest and complete the move with the left leg.
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Butt Kicks
- Stand on the balls of your feet, hips-width apart.
- Place your arms behind you, with the back of your hands flat against your butt.
- As you jog in place, bring (or “kick”) your heels up to your butt rapidly, alternating legs.
- Continue this movement for 40 seconds.
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Lateral High Knees
- Start at the left edge of your mat. Stand up straight with your feet about hips-width apart.
- Quickly drive your right knee up toward your chest, bringing your left arm up at the same time. Engage your abs as the knee comes up.
- Bring the right leg back down, moving slightly to the side as you land on the ball of your foot, then drive the left knee and right arm up.
- Each time you raise your right knee you’ll continue to land out to the side, so that you’re moving laterally across your mat.
- Shuffle across until the you reach the end of your mat, then switch sides, moving to the left this time. Continue back and forth for the full 40 seconds.
