2 Brilliant 30-min Home Cardio Routines WITHOUT Equipment – One With Jumps and One Without

Let’s face it – finding ways to get your heart pumping at home without a machine is tough. An added bit of challenge is when you live in an upstairs flat / apartment and you’re worried about disturbing your neighbours.

Man doing mountain climbers as part of a home cardio routine

To help with that, we’ve created two workout options here – one with jumps and one without.

Full Body With Jumps

In 20 minutes, as many rounds as possible of the following:

  • 10 burpees
  • 6 tuck jumps
  • 10 mountain climbers (each leg)
  • 100 invisible skips with a skipping rope (or if you have a skipping rope, you can use that)

If this doesn’t give you enough of what you need, you can extend the time of the workout or add in additional movements. Some of our favourites include:

  • Handstand push-ups
  • Bodyweight squats
  • Wall sits

Full Body Without Jumps

Proof that there’s no need to jump around a lot to get a good workout. Try this no-jump routine the next time you need a good sweat but can’t hop up and down.

For each of these movements, work for forty seconds and rest for twenty. If that’s too easy, work for a full minute with no rest. Repeat the sequence six times for a total workout time of 30 minutes.

  • Minute one: plank walk out to push-ups
  • Minute two: reverse lunge to knee raise each leg
  • Minute three: bodyweight squat
  • Minute four: lateral plank walk
  • Minute five: superman hold

Remember that basically any bodyweight movement can become ‘cardio’ if you’re moving fast enough through the sequence. This exploration of HIIT training will challenge your form and your mobility, so it’s a great idea to test-run each of the movements before diving in.

As always, make sure you’re properly warmed up and do a good cool down once you’re finished. Oh, and have a towel and water handy because you’re going to need it!

Still looking for more? Check out this list of heart-pumping at home workouts you can do with no equipment.

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