20-Minute Cardio Workout

Cardio

20-Minute Cardio Workout To Do At Home Without Equipment

By Nate Sterling

August 22, 2016

You don’t need fancy equipment to get a great workout. All you need is a little elbow room, your own body weight, and the right moves to make things happen.

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Cardio workouts don’t cost a thing and can be done anywhere — even when you’re on that important business trip and don’t have access to your regular gym  machines. The key is to do these workouts at an intense pace and consecutively, with little rest in-between sets.

The following 20-minute high intensity interval training (HIIT) workout will raise your heart rate and tone your body fast.

Fitness Challenge: Can You Handle This 20-Minute, Total Body HIIT Workout?

Each of these seven workouts will last a minute, followed by a 20-second rest interval. Do low-intensity knee raises during these rest intervals to keep your body warm up for the next round of high-intensity exercises. Do two sets of this workout before ending with a cool down and stretching.

1. Jumping Jacks

 

This classic cardio fat blaster is perfect to get the blood flowing, and to warm you up in preparation for the rest of the workout session.

 

2. Burpees

 

Ah, dreaded burpees. They may not be everyone’s favourite exercise, but their effectiveness is undeniable. Let’s get these out of the way for our second exercise, shall we?

 

3. Lateral Jumps

 

Lateral jumps, when done at a high intensity, can significantly strengthen your knees, ankles, hips, thighs, quads and calves.

 

4. Pendulum Swings

 

Pendulum swings might seem easy, but they can be harder than they look, especially when the body is already getting fatigued.

 

5. Jumping Oblique Twists

 

This workout is one for those seeking to whittle their waistlines. Apart from your core, you’ll also engage your quads, lower back, and calves.

 

6. Mountain Climbers

 

New to mountain climbers? Prepare for a kick-ass workout that will whip you into shape.

 

7. High Knees

Winding things down for the final set, this exercise is highly effective and will work out your hips, abs and thighs.