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Home Cardio Workout: 15 Minute Cardio Boot Camp

Read Time • 3 Min
  • Category Fitness
  • Membership Free


Blast fat, bump up your metabolism, and get total body toning with this 15 minute workout made of home cardio exercises (for original printable cardio routine, see below).

Not a single one of these exercises requires a bit of equipment, meaning that all you need in order to complete this home cardio workout is a little bit of motivation (and maybe some music).

How to do this Routine
Do each exercise for the full minute, taking 10 to 20 seconds of rest between each different cardio exercise (longer periods of rest will lengthen the total workout time). Do the entire routine three times through in order to make a 15 minute workout. Depending on your cardiovascular health, you may need to stop and take a break during the minute long bursts of exercise. If this is the case, give yourself a short breather before going straight back into the exercise in order to finish out the full minute.

High Knees

Mountain Climbers

Jumping Lunges


Lateral Jumps

Cool Down and Stretch

Repeat this lineup of simple bodyweight exercise 3 times through to burn roughly 200 calories.

How did you do? Did this short (but demanding) workout have you gasping for air? If you’re looking for a way to get into better shape and gauge your progress, take the Fitness Blender Fit Test once every 14-28 days.

Throwing this home cardio boot camp sporadically into your daily routine can help stoke your metabolism, meaning that you will be able to burn more calories; even while you are resting.

Cardio is great for burning calories but it’s very important to remember to add a strength training component to your workout regime. Adding muscle content will help boost your body’s overall rate of caloric burn, which makes it easier to stay lean and at a healthy bodyweight. Check out Fitness Blender’s free home workout videos for ideas of how to build strength and tone up without ever even going to the gym.

Want to tone your booty? Check out our Killer 5 Minute Butt & Thigh Workout

For a mix of fat burning and ab toning, try this short 6 Pack Abs Workout