This cardio exercise at house will make you sweat quick and it solely takes 20 minutes


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You can think 20 minutes may not be enough to really sweat. But this cardio workout at home will really make you feel differently!

With the right exercises and the right training format, along with a commitment to pushing yourself to the max, you can accomplish a lot in a short period of time. Our most recent Sweat with SOI The video is a great example of how the perfect combination of factors can deliver a ton of money for your exercise.

Led by trainers Astrid Swan and Davis Ridge, this workout is the fifth installment in a six-part cardio program and arguably the most stimulating video in the series to date. It follows a high-intensity interval training (HIIT) format, which means you’ll alternate between bursts of maximum effort work and short periods of rest.

What makes this workout particularly intense, however, is its range of 10 stimulating exercises for the whole body. Through explosive, compound movements like board jacks, lunge squats, and knee pushups, you’ll quickly increase your heart rate and smoke all of your body’s major muscle groups. Best of all, you’ll get those gains without weights or equipment, making this routine a great addition to your home workout arsenal.

Quick Warning: If you are injured or have joint pain, consult a professional before trying this routine. They can help you determine the best exercise program for you and advise if a home cardio workout like this is a good option for you.

If you’re okay with doing this sweaty workout, grab a mat, two small household items (like hand towels or TV remotes), and watch the video below. Or, if you prefer to move at your own pace, keep scrolling through step-by-step workout instructions and GIFs for each exercise.

Training instructions

There are four circuits and a finisher (called “burnout”). Start with Circuit 1. Do each movement for the designated number of repetitions. Repeat the circuit for a total of 3 laps, resting about 10 to 15 seconds between laps.

Rest for 30 seconds, then do Circuit 2. Do each movement for the designated number of repetitions. Repeat the circuit for a total of 3 laps, resting about 10 to 15 seconds between laps.

Rest 45 seconds, then complete Circuit 3. Do each movement for the designated number of repetitions. Repeat the circuit for a total of 3 laps, resting about 10 to 15 seconds between laps.

Rest 90 seconds, then do Circuit 4. Do each movement for the designated number of repetitions. Repeat the circuit for a total of 3 laps, resting about 10 seconds between laps.

Rest for 60 seconds, then finish with the burnout. Do each movement for the designated time or number of repetitions.

Coaching

Circuit 1

  • Inchworm to Shoulder Tap x 5 reps
  • Squat Jack x 10 reps

Repeat the circuit 2 more times for a total of 3 laps, resting about 10 to 15 seconds between laps.

Circuit 2

  • Bear Crawl x 7 reps
  • Jack board x 25 repetitions

Repeat the circuit 2 more times for a total of 3 laps, resting about 10 to 15 seconds between laps.

Circuit 3

  • Jump Squat to Lunge x 5 reps
  • Dog board down x 5 reps

Repeat the circuit 2 more times for a total of 3 laps, resting about 10 to 15 seconds between laps.

Circuit 4

  • Push-up to Knee Drive x 5 reps
  • Reverse Crunch to Bicycle x 7 reps

Repeat the circuit 2 more times for a total of 3 laps, resting about 10 to 15 seconds between laps.

Burnout

  • Knee high x 10 reps
  • Forearm Plank Hold x 30 seconds

Exercises




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