A 20-Minute Bodyweight Cardio Workout You Can Do at Home
There’s a lot to love about cardio training. It can help reduce blood pressure and improve cardiovascular functioning while also delivering a rush of endorphins, as SELF previously reported.
The best part, though? You don’t need to do a complicated or intense workout to reap these benefits. In fact, exercisers of all levels can get their best cardio workout at home by doing traditional bodyweight movements at home—no boot camp classes or running required. Just check out this week’s Sweat With SELF workout for proof.
Led by trainers Astrid Swan and Ridge Davis, this 20-minute, no-equipment routine is the first installment in a six-part cardio series. This particular workout follows a high-intensity interval training (HIIT) format, meaning you’ll alternate between bursts of work at max effort and short periods of rest. Along the way you’ll do simple yet effective moves like jumping jacks, plank shoulder taps, and plank walks. If that sounds intimidating, don’t worry: There are lots of modification options that will help you adjust this workout to your fitness level.
So if you’re ready for the best cardio workout at home, grab a mat and follow along with the video below. Or, if you prefer to move at your own pace, keep scrolling for detailed workout directions and GIFs of each exercise.
Workout Directions
You’ll do this circuit 6 times. The first time is a warm-up, then you’ll pick up the pace for the next 5 rounds.
In the warm-up round, do every exercise for the designated time, taking 10 to 15 seconds to transition between moves. For the next 5 rounds, do every exercise for the designated time and then move on to the next exercise in the sequence, resting as little as possible. Rest about 30 seconds between rounds.
Note: You’ll only do the thoracic opener in the first round.
Workout
- 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 each side; done in the first round only)
*Rest for 30 seconds. Repeat the circuit 5 more times.
The Exercises
Courtesy of Spacestation1Jumping Jack
- Stand with your feet together, core engaged, and hands at sides.
- Jump your feet wider than hip-width apart, and bring arms up to clap hands overhead.
- Jump your feet back together and bring your arms to your sides to return to starting position.
- Continue this pattern for 20 seconds.
- Make it easier: Instead of jumping, alternate tapping your feet out to the side as you bring your arms overhead.
Courtesy of Spacestation2Seal Jack
- Perform the jumping jack described above, but instead of clapping your hands overhead as your feet jump wide, swing your arms out to your sides at shoulder-level. Then, as your feet jump together, cross your arms in front of your chest with one arm above the other.
- With each rep, alternate which arm is on top.
- Continue this pattern for 20 seconds.
- Make it easier: Instead of jumping, alternate tapping your feet out to the side.
Courtesy of Spacestation3Arm Circle Jack
- Perform the jumping jack described above, but instead of clapping your hands overhead as your feet jump wide, swing your arms up, back, and out to the sides of your body in a circle motion.
- As your feet jump together, complete the circle and let your arms hang straight by your sides.
- Continue this pattern for 20 seconds.
- Make it easier: Instead of jumping, alternate tapping your feet out to the side.
Courtesy of Spacestation4Plank Shoulder Tap
- Start in a high plank position, with your palms flat on the floor, shoulders stacked above your wrists, legs extended behind you, and your core and glutes engaged.
- Lift your right hand and tap your left shoulder, keeping your core tight so your hips do not rock and your torso does not rotate to the left.
- Place your right hand back down on the floor and immediately lift your left hand to tap your right shoulder. Again, make sure to keep your hips level and do not allow your torso to twist.
- Continue to alternate hand taps for 30 seconds, keeping your core engaged and your hips as steady as possible.
- Make it easier: Gently drop to your knees and repeat the movement.
Courtesy of Spacestation5Downward Dog to Plank Reach
- Start in a high plank position, with your palms flat on the floor, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
- Lift your tailbone and press your butt up and back, drawing your hips toward the ceiling. Straighten your legs as best as you can and press your heels gently toward the floor.
- Your head should hang relaxed between your arms, facing your knees. Your back should be flat. This is Downward Dog.
- From this position, lift your right hand and reach back to tap your left shin. Use your core to stabilize and allow your body to naturally rotate without arching your back.
- Place your hand back on the ground and return to high plank.
- Push back to Downward Dog again and this time reach your left hand toward your right shin.
- Place your hand back on the ground and return to high plank.
- Continue this pattern, alternating sides, for 30 seconds.
Courtesy of Spacestation6Plank Walk
- Start in an all-fours position with wrists directly under your shoulders, knees directly under your hips.
- Lift knees a few inches off the floor, so your weight is on your toes and hands, and engage your core. This is the starting position.
- Step your right leg back so that it’s straight, then do the same with your left leg. Now you are in a high plank position.
- Pause, then step your right leg back to the starting position. Do the same with your left leg. That’s 1 rep.
- Continue performing reps for 30 seconds.
- Make it harder: Instead of stepping your feet back and forward one at a time, jump them together.
Courtesy of Spacestation7Thoracic Opener
- Start on all fours, with your hands stacked under your shoulders and your knees stacked under your hips. Engage your core and maintain a flat back.
- Place your right hand on the back of your head so that your elbow points out to the right side. Rest the hand lightly—don’t put pressure on your head or neck.
- Slowly rotate to the right and up so your elbow points toward the ceiling. Hold for a few seconds.
- Then slowly reverse the motion, rotating your head and shoulder toward your left hand on the floor. Hold for a few seconds.
- That’s 1 rep.
- Continue performing reps for 20 seconds, then repeat on the other side.
SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
