Workout
Cardio Workout at Home, No Equipment
The shortest session here and the one that costs the most: eleven minutes of jacks, climbers, skater steps and a burpee that steps back rather than jumps — which is also what makes it workable on a floor someone lives under.
- Time
- 11 min
- Level
- Intermediate
- Rounds
- 2
- Approx. burn
- 240 kcal
The moves in this workout
The app sequences them for you. Each one has a demo and a form guide.
- Cardio
Jumping Jack
Gluteus medius, Hip adductors, Medial deltoid
Equipment: None
- Cardio
Mountain Climber
Iliopsoas, Rectus abdominis, Quadriceps
Equipment: None
- Cardio
Power March
Iliopsoas, Gluteus maximus, Quadriceps
Equipment: None
- Cardio
Skater Step
Gluteus maximus, Gluteus medius, Quadriceps
Equipment: None
- Cardio
Squat Jack
Quadriceps, Gluteus maximus, Hip abductors
Equipment: None
- Cardio
Step-back Burpee
Gluteus maximus, quadriceps femoris, pectoralis major
Equipment: None
Who it suits
For the days there is no time. It is the highest burn estimate in the app.
How to run it
Eleven minutes is short enough that the temptation is to empty the tank in round one, which is exactly how round two falls apart. Aim to finish the first round thinking you could have gone harder. You will not be thinking that in the second.
Easier and harder
Easier: swap the squat jack and the jumping jack for the power march, which holds your heart rate up without both feet leaving the floor. Harder: shorten the gap between moves rather than speeding the moves up — form is the first thing to go when a burpee gets rushed.
The mistake this session invites
Treating the step-back burpee as a slow jump burpee. It steps back on purpose: no impact, quiet enough for whoever lives downstairs, and far easier to keep clean while you are breathing hard. Stepping is not the easier version, it is the version.
