You can get your heart rate up in the comfort of your own home. Skip the gym and the cardio machines for this short, fun, and challenging cardio workout. We think you'll love it! And your arms and legs will feel worked too. Equipment wise you will need a step (for step-ups) and a jump rope. If there are no stairs in your home use a small bench, march in place with some vigor, or up the intensity by running in place doing high knees jog — this advanced variation works the abs too. If you don’t have a jump rope just imagine you do and hop over your imaginary rope.

The Warmup


Exercise Time / Reps
March in place 2 minutes
Step-ups 2 minutes
Jump rope 2 minutes
Stretch Hamstrings, quads, calves, inner thighs

The Workout

Exercise Time / Reps
Jumping jacks and cross jacks 2 minutes
Squats 1 minute
Side lunges 10 sets
Jump rope 1 minute
Jump squats 15 reps
March in place 1 minute
Burpees 15 reps
March in place 1 minute
Walking lunges 10 sets
Squats 1 minute
Jump rope 1 minute
Jump squats 15 reps
Jump rope 1 minute
Step-ups 2 minutes
March in place 2 minutes
Push-ups 20
Ab work / your choice 5 minutes
Triceps dips 30

This workout is definitely not low impact, and if you have downstairs neighbors it could seriously bother them. Take care of yourself and your knees — modify if you need. Remember to stretch your entire body when you're done.