The 20 minute at home cardio plan – no running required

-Apr 1, Hannah Hargrave , Fitness -

Squeezing in exercise isn’t always easy and when you want to get your heart pumping but running isn’t your thing, it can be difficult to think of what to do, which is why we turned to an expert for an at home daily cardio plan.

While throwing on your trainers and pounding the pavement for a brisk walk is a great way to get a low impact, no fuss, cardio workout, it’s a good idea to switch up your workout routines. Fit4mum founder Melissa Lorch shared a sweat inducing 20-minute cardio plan that you can fit into your hectic schedule without even leaving your home. 

Related: Six simple ways to squeeze more exercise into your day

How much exercise do I need per day?

It’s recommended that adults get at least 150 minutes of moderate exercise per week, which is just over 21 minutes per day. Alternatively the guidelines suggest 75 minutes of virgorous physical activity per week. 

How often should I do cardio?

Cardiovascular exercise is great for your heart health and helps burn more calories to keep you at a healthy weight too. So raising your heart rate several times a week with cardio sessions is great for your overall wellbeing. 

Strength training is also important however, especially as you age, and you begin losing muscle mass. Try to mix up your weekly workouts by including both strength and cardio sessions. 

Circuit 1

Repeat each of these exercises for 20 seconds and then have 10 seconds rest before moving onto the next.

1. Cross Jacks 

Description: Jumping out and in like a regular jumping jack but cross your legs over when you jump them in. 

2. Jumping jacks 

Description: From standing, jump your legs and arms out like a star and jump them back in. For low impact exercise you can alternate sides and step them. 

3. Reverse lunge

Description: Stand up straight with your feet shoulder width apart and take a big step back with your left foot. Bend your right knee to a 90 degree angle and lower your left knee so that it’s bent at a right angle too. Push back up to standing and alternate with the other leg. 

4. Side lunge

Description: From standing, take a large step to the left and bend the left leg, stick your bottom out as if you’re sitting on a chair and keep your right leg straight. Push back to the starting position and repeat on the other side. 

5. Repeat the above sequence four times over.

Static recovery

Repeat the below two moves twice over.

1. Wall sit – 30 seconds

Description: Stand with your back against a wall and lower yourself down to a 90 degree angle, as if you’re sat on a chair. Hold this position with your back pushed against the wall for 30 seconds. 

2. Plank – 30 seconds

Description: Take yourself into a push up position, with your arms straight and your core tight and hold for 30 seconds. You can modify this to your knees or do a plank from your forearms too. 

Circuit 2

Repeat each of these exercises for 20 seconds and then have 10 seconds rest before moving onto the next.

1. Squat with calf raise

Description: With feet shoulder with apart squat down and then rise back up to your tiptoes. 

2. Reverse lunge to hop right leg

Description: Do a reverse lunge but then bring your knee back through and up into a hop. You can modify this by simply lifting your knee up at the front rather and taking out the hop. 

3. Reverse lunge to hop left leg

4. Squat jump

Description: Do a regular squat but come up to a jump. If this is too advanced you can just come up to standing. 

5. Repeat the above sequence, four times over.

Static recovery

1. Side plank – 30 seconds on each side. Description: Lie on your side and push up onto your foream. Hold yourself straight up off the ground for 30 seconds, before switching to the other side.

If you’re eager to build up an at-home workout portfolio then you might also like to give these 10-minute HIIT workouts a go and take a look at these stress-busting exercise routines too.

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