No gym? No problem! No equipment? Don’t sweat it. I’ve got you covered with this no equipment home cardio workout. All moves you can do in the comfort of your garage or living room, without any fancy ‘stuff’ to get your heart rate up and calories burned!
This little doozy of ano equipment home cardio workout was created out of pure desperation one day. You know what I’m talking about – you’re feeling crazy overwhelmed, there’s like a billion things to do, and you just have to step away from it all or else your head might explode. This may or may not be every other day for me…but like Dory says, “just keep swimming, just keep swimming”.
But moments like that just reinforce how badly I need to put stuff aside and go sweat. Yes, working out is my stress relief. So once the baby went down for afternoon nap, momma cleared all the toys from the living room and got busy. And you can do the same!
Follow the photos and instruction below for a 20-30 minute cardio workout you can do anywhere, any time, with no equipment needed. And for additional help, see the video at the end of this post for a real-life example of every move in action!
Each exercise will be repeated 50 times. Yep, 50. However, you can ALWAYS modify, starting with 25 and working your way up!
No Equipment Home Cardio Workout
Warmup
Run in place for one full minute, followed by jumping jacks for one full minute
Then begin!
Plyo Power Knees
Start with your feet spread wide, weight primarily on left leg and arms extended overhead. Next, bring your right knee in towards your chest while bringing your hands down towards the lifted knee, gently tapping your knee. Extend your right leg back to the original position and continue this motion, 50 times on one side, then 50 times on the other.
Heismans
Stand with your feet slightly wider than hip distance apart. Lift your right leg and bring your knee in towards your chest, opposite arm bent and directly in front of your chest. Jump over to the other leg and switch hands. Do this quickly and simultaneously for 50 counts (each time your right leg comes up, count that as one).
Side to Side Punches
Stand with your feet wider than hip distance apart and turn your body to the right, putting most of your weight on your right leg. Punch out to the right side with your left arm, then bring your right leg in towards your left as you ‘skip’ up, lifting both arms overhead. Land with most of your weight on you left leg as you punch out with your right arm. Continue to do this back and forth 50 times.
Power Jacks
Start in a wide sumo squat, chest up. Bring your hands out to your sides and parallel with your shoulders. Jump up as you bring your feet together and arms overhead, then jump back into the deep sumo squat position. Do 50 repetitions.
Mummy Kicks
Start with your arms extended out in front of your shoulders, palms facing down, one arm stacked over the other. Shuffle one leg out and in front of your body slightly, then quickly switch legs and arms simultaneously. Do 50 mummy kicks (each time your right kicks out, count that as one).
NOW STOP
Repeat the warmup (one minute running in place followed by one minute jumping jacks) then repeat that top sequence. After that, complete the warmup again, then proceed to the set below)
Suicide Drills
Start in a wide stance, weight distributed on your right leg, reaching your left hand near your foot, body angled down. Using your right leg for power, quickly lift your body up and execute a one-step shuffle over to your left as you place all the weight on your left leg and reach with your right hand. Complete 50 total.
High Knees
Start with your feet hip-distance apart. Lift your right leg up and bend your knee, aiming to get your knee parallel with your hip or higher. Jump to switch legs. Do these back and forth, quickly for 50 repetitions (each time your right knee comes in, count that as one).
Sumo Squat Jumps
Start in a wide sumo squat position with your palms together, directly in front of your chest. Bend deeply into the squat, then jump up to your highest position. For an extra challenge, try pressing your feet out even further to the sides as you are in the air. Complete 50 jumps.
Butt Kickers
Stand with your feet hip-distance apart, then lift your right foot back towards your booty as if you are trying to kick it. Switch legs and do this quickly for 50 repetitions (each time your right leg kicks your backside, count that as one).
Plyo Hook Lunges
Start with your right leg in front, bent at a 90 degree angle, and left leg behind your body. Swing your left arm around the side of your body and stop in front of your chest, arm bent at a 90 degree angle, executing a hook punch. Power up from your right leg as you jump up and land with the opposite leg in front (left), and hooking with your right arm simultaneously. Do 50 total plyo lunges.
Sumo Squat Punches
Start in a wide sumo squat and bend deeply to reach a challenge point with your lower body. Bring your fists directly in front of your chest, then punch each arm to a 45 degree angle across your body. D0 50 repetitions (each time your right arm punches out, count that as one).
After you’ve completed the entire bottom half of this no equipment home cardio workout, do the warmup again (one minute running and place followed by one minute jumping jacks) then repeat the entire bottom sequence (suicide drills through sumo squat punches).
Here is a video version to follow along!
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Combine this no equipment home cardio workout into your weekly routine along with some weight training like this Garage Total Body Circuit, Quad & Shoulder Scorcher, 8 Moves to Banish Back Fat, and Transform Your Arms in 6 Moves workout, and you’re set!
Love all the cardio and want more of it? Then be sure to also try these cardio workouts you can do at home too! Lower Body Cardio Tabata, 20-Minute Heart Blast HIIT Workout, and this 30 Minute Home HIIT Workout.
Disclaimer: Please note that there is an affiliate link on this no equipment home cardio workout and I will earn a small commission if you purchase through that link. However, all opinions are my own. Thank you for your support.
Hi!! I’m excited to try this workout and have loved your blog and stories! Quick question, is there a print out version of all these steps? Thank you!!
Unfortunately no! Sorry!
Wow this looks hard! I know what you mean by working out = stress relief. I’m glad you were able to bust this out and even create a blog post out of it.
It was fun! I definitely have this workout on repeat in my house 😉
dude, those sumo squat jumps look sooo tough hahah. i dont think i could get an inch off the ground, let alone get as high as you! PS you look so fab, i can’t believe you have two children. it amazes me.
Phfff you’ll be the same way!!! Love ya girl
Love your no equipment workouts! Although I have a basement full of equipment, sometimes it’s easier to knock it out in the living room so the 3 month old can watch me and be entertained.
Oh I SO hear ya momma!!! Glad this is helpful!
I’m so sweaty! And slow, it took me 50 minutes! thanks for posting
Nice work Lindsey!
Dude, this work out is awesome!! I just started following you – checking out your recipes and workouts. All are so awesome and helpful! I really appreciate your passion for this and for sharing with others!
Thanks so much for your support!
Thanks so much for your support Miranda!
I did it!! I am 55 years old and I REALLY did not want to do those last couple of sets, but I finished!
It did take me an hour, and I split some of the 50s into 25+25, which helped me a lot.
I took some 30 second breaks in between.
This was great because it was challenging, but doable. Thanks so much!!
OH MEREDITH! Good for you!!!
I have not been able to make to the gym in the past 4 months. Just tried your workout and have done one time through. I’m dying but in a good way. Thanks. Will definitely put it in my routine. Props to you momma. Thank you.
So glad this will be helpful for you!