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There are tons of fun and fast ways to spike your heart rate without ever leaving your house.


It’s crucial to include cardio workouts in your exercise routine. “Cardio helps you maintain a healthier weight, increases bone density, reduces your risk of heart disease and diabetes.


Fast Bodyweight Workout


Time required: 9-15 minutes (3 minutes per round, repeat for 3-5 rounds based on your personal fitness level and how much time you have)


Equipment needed: none


How to do it: Perform the six moves below for 30 seconds each without resting in between


1. Squat jumps

2. Push-ups

3. Mountain climbers

4. Jumping jacks

5. Sit-ups

6. Single-leg V-ups


Why it works: These moves target your entire body.



Treadmill Interval Workout


Time required: 18 minutes


Equipment needed: treadmill


How to do it: Do the following sequence on the treadmill:


• 1 minute jog

• 2 minute run

• 30 second jog / 30 second sprint

• 1 minute recovery walk

• 1 minute jog

• 90 second run

• 30 second jog / 30 second sprint

• 1 minute recovery

• 1 minute jog

• 1 minute run

• 30 second jog / 30 second sprint

• 1 minute recovery walk

• 30 second jog / 30 second sprint

• 30 second recover / 30 second jog

• 30 second sprint / 30 second recover

• 30 second jog / 30 second sprint


Why it works: Treadmills make it easy to do high-intensity interval training.”



Total-Body Kettlebell Workout


Time required: 30 minutes


Equipment needed: kettlebell (choose a weight depending on your personal fitness level)


How to do it: Perform each move below for 50 seconds with a 15-second break in between. Rest for 1-3 minutes, then repeat the circuit 4 more times.

1. Kettlebell swing

2. Kettlebell high pull

3. Kettlebell halo to squat

4. Kettlebell squat

5. Kettlebell sit-up

6. Kettlebell half get-up


Why it works: Twenty minutes of kettlebell exercises burns the equivalent of running a six-minute mile.