20 minute cardio workout

It can help reduce blood pressure and improve cardiovascular functioning while also delivering a rush of endorphinsas SELF previously reported. The best part, though?

Getting in a no-equipment cardio workout at home might seem like a challenge for those of us used to indoor cycling classes or runs either outside or on the treadmill. But with gyms and studios closed due to the coronavirus —and some neighborhoods a little too crowded for exercising outdoors safely — at-home cardio routines have become the new normal for a sweaty workout. So where should you rank on the scale when you do this no-equipment cardio workout at home? But a good rule of thumb is to aim for a 6 or 7 to start with, and then see how you feel. The cardio workout below can also be modified according to your fitness level: The beginner effort starts with equal rest and work, while the more advanced option has you working for 50 seconds and resting for 10 seconds. Remember, you want to choose a workout that works for you, not one that adds more stress to an already hectic time.

20 minute cardio workout

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Make it easier: Instead of jumping, alternate tapping your feet out to the side as you bring your arms overhead. As your feet jump together, complete the circle and let your arms hang straight by your sides, 20 minute cardio workout. In the high plank, your hips should be level, your core engaged, your wrists under your shoulders, and your legs straight.

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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? 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. Led by trainers Astrid Swan and Ridge Davis , this minute, no-equipment routine is the first installment in a six-part cardio series. Or, if you prefer to move at your own pace, keep scrolling for detailed workout directions and GIFs of each exercise. In the warm-up round, do every exercise for the designated time, taking 10 to 15 seconds to transition between moves.

20 minute cardio workout

These short workouts are just as effective as a full gym session. As strong as your intentions are each morning to hit the gym after work, life sometimes OK, a lot of times gets in the way and you end up missing yet another gym session. In the insanely hustle-focused professional lives that most people lead, that's totally normal: I've been there, even as a personal trainer and someone who actually enjoys exercising. Working out can often seem like an extra bullet on the never-ending to-do list , nagging at you as more of a chore than anything. Perhaps part of the reason you keep skipping the gym is because you feel the tug of Instagram fitness influencers who spend two hours hitting the weights and just the thought of spending two hours at the gym makes you want to cry. Lucky for you, you don't actually need to carve out two precious hours of time to get fit. In fact, all you need is your own body weight and 20 minutes each day and maybe a great workout playlist.

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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. Video Challenges Workouts Newsletter Signup. Save this story Save this story. Continue performing reps for 30 seconds. When it comes to getting stronger, working smarter pays off big. Then slowly reverse the motion, rotating your head and shoulder toward your left hand on the floor. Stand with your feet hip-width apart, core engaged, and your hands at your sides. Continue alternating sides. Courtesy of Spacestation. Start with your feet slightly wider than hip-width apart and your core engaged. On Sneakers Are Having a Moment. Excellent options for traveling, hiking, and everyday strolling that live up to the hype. But a good rule of thumb is to aim for a 6 or 7 to start with, and then see how you feel. Do another hop, and drop into another squat on the other side.

Adam is a health writer, certified holistic nutritionist, and plant-based athlete. Adam lives with his wife and two kids in Nelson, British Columbia, Canada where you can usually find him running trails, working out in his home gym, or writing in a coffee shop. By incorporating full-body at-home workouts into your routine.

Use your core to stabilize and allow your body to naturally rotate without arching your back. SELF does not provide medical advice, diagnosis, or treatment. 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. Ready to start sweating? Engage your abs and squeeze your quads to keep your legs together as you jump your feet forward and to the right, bringing your knees toward your right elbow. She lives in Colorado, where she teaches water aerobics at her local rec center. Getting in a no-equipment cardio workout at home might seem like a challenge for those of us used to indoor cycling classes or runs either outside or on the treadmill. As your feet jump together, complete the circle and let your arms hang straight by your sides. Excellent options for traveling, hiking, and everyday strolling that live up to the hype. In case your snack routine is getting boring. Lift knees a few inches off the floor, so your weight is on your toes and hands, and engage your core. Jump your feet back together and bring your arms to your sides to return to starting position. She is a native Floridian who has been living in New York City for well over a decade writing, editing, and But with gyms and studios closed due to the coronavirus —and some neighborhoods a little too crowded for exercising outdoors safely — at-home cardio routines have become the new normal for a sweaty workout.