A 20-Minute Bodyweight Cardio Workout You Can Do at Home

2 weeks ago

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.


  • 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

Adblock test (Why?)



Leave a Reply

Your email address will not be published. Required fields are marked *

Translate »