At Home Bodyweight Cardio Interval Workout - Sweat Like You Mean It

14 Min • Total Body
  • View on YouTube
    • Training Type Cardiovascular, HIIT, Toning
    • Equipment Mat, No Equipment


    One of the hardest parts about working out is getting started – both on a long term scale when you haven’t worked out in years, and on a short term, daily scale when you’ve got everything you need to be active (i.e. your bodyweight and Fitness Blender videos) but you’re having trouble working up the motivation to get actually get moving.

    Coming in at just under 14 minutes, this at home cardio workout completely defies any excuse not to exercise, especially a lack of time.

    Don’t wait, and don’t over think it; put on your workout shoes, turn on some music that motivates you, and press the play button. It will be over before you know it and by the time you’re done your mood will be better, you will feel healthier, stronger, accomplished, energized, and maybe even ready for another Fitness Blender workout video.

    We start off with a few minutes of relatively light cardio, but quickly move into some heart pounding, fat burning exercises that will challenge and shape your body. You may want to do a few extra minutes of warm up cardio, but as long as you haven’t been sedentary for any extended period of time, the first group of exercises may serve as a warm up for many people. You wont need any equipment for this workout but an exercise mat is optional.

    Workout Structure
    4 Groups of Exercises
    3 Bodyweight Exercises per Group
    1 Minute Active Intervals
    20 Seconds Rest between Groups
    Cool Down not included

    Printable Workout
    Group One:

    High Knee March
    Jog in Place
    Jumping Jacks

    Group Two:
    Toe Touch Crunches
    Back Bows
    Lateral Jumps

    Group 3:
    Jackknife Getups
    Static Plank

    Group 4:
    Side Hip Raises – Left
    Side Hip Raises – Right
    4 High Knees + Squat Touch

    It will be apparent to you, as you go through this workout video, that there aren’t many muscle groups that aren’t used throughout this routine. Abs, glutes, thighs, and upper body are all at least lightly/briefly put through their paces with the wide range of movements.

    How to use this video with other Fitness Blender workouts
    Use this routine when you’re in a time pinch and looking for a total body challenge with a heavy emphasis on fat burning cardio, or use this as a way to increase the overall caloric expenditure on any one of your strength training or HIIT days.