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December 1, 2017

At Home High Intensity Cardio [NO EQUIPMENT] #FreeWorkoutFriday

#FreeWorkoutFriday NO. 11

Who says you need a machine or to love running in order to do cardio?

Today I bring you seven cardio exercises that can be done in your home or anywhere in the world for that matter.

You have some options here. To avoid counting reps, I always opt for workouts based on a timer. Just stop and go based on the buzzer. #makecardiolesshorrible

With the exercises listed below you could:

1.    Perform a tabata of each exercise (4 minutes each) for a 28 minute workout

2.    Perform one minute of each exercise with 30 seconds of rest in between exercises for 2-3 rounds – 21 to 31.5 minute workout

3.    Perform a 20-25 minute AMRAP (as many rounds as possible) of 20 of each exercise.

Burpees without Push-Up

Squat Burpee >> no push up + instead of jumping up at the end, you pop right into a squat with arms by your ears, and back down you go!

Traditional Burpee (with push up)

Mt. climbers >> keep shoulders over wrists, drive knee to chest without foot touching the ground. Do these at whatever speed suits you.

Jumping jacks

Squat jacks >> like a traditional jumping jack but in the “out” portion you drop into a squat.

High knees >> keep good posture, pull knee up to hand rather than slapping your knee with your hand.

GIVE. THIS. A. TRY.  High intensity cardio is the way to go when you are busy woman or don’t have time to get the gym. Make the most of your minutes and bust out one of the options above.

If you love this #FreeWorkoutFriday and don’t want to miss future workouts, sign up for my mailing list below! I’ve got your back.

Leave me a comment below if you plan to implement these exercises into your cardio routine or how you plan to use them. I want to know!


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I'm an adventurous introvert from Vancouver, Washington who lives on sleep + "me time." I'm a lover of lifting weights, dinosaurs, real talk and traveling with my husband. I am here to help you move better, lift more, bust the myths of the fitness industry, and inspire you to love the process.

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