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30 Day Challenge Week 2: Check in With Your Coaches

At Home Cardio Workout to Burn Fat and Tone (High & Low Impact Modifications)

24 Min • Total Body
  • View on YouTube
    • Training Type Cardiovascular, Low Impact, Toning
    • Equipment No Equipment
    • Membership Free


    All you need for this home cardio workout is your own bodyweight, making it very easy to do in your own living room. That means you can turn on whatever music you like, however loud you like it, and wear whatever you want to get in your own private sweat session - oh yeah, and it’s completely free!

    Bodyweight cardio like this is far better than gym cardio equipment for the health of your body and your proprioception (the unconscious sense of where your body is spatially in relation to itself and your environment). These exercises teach you coordination, balance, and control over your own body, something that you just can’t get from thousands and thousands of repetitions of the same movement while you’re using a machine that does a good part of the work for you.

    Move at your own pace during this routine but be sure to push yourself. We give low impact modifications all throughout, so choose a version of each exercise that works for you. 

    Workout Structure
    After a quick warm up, we start into a cardio interval workout that consists of 45 seconds on, 15 seconds off, twice through for each group of 2 in an ABAB format. We haven’t included a cool down, but provide links for cool down workouts below. 

    Warm Up Cardio - 25 Seconds each interval, no rest inbetween
    Reach + Stretch
    Side Leans
    Slow Butt Kick + Row
    High Knee Pulls
    Jumping Jack Toe Touch
    Squat + Swing ( on each side)

    At Home Cardio Workout - 45 on, 15 off, ABAB
    Side Lunge or Step + Side Leg Raise
    3 High Knees + 2 Wide Squats

    Crossover Toe Tap Walkdown + Jack
    Wide Toe Touch Twist + Kickout

    Water Break

    3 Butt Kicks + Reverse Lunge
    Lateral Jump/Step + Knee

    Bridge + Crossover Crunch
    Back Bow Double Pulse

    Pulsing Downward Dog
    Toe Touch Drop + Pulse

    We highly recommend pairing this with one of our strength training workouts. If you’re not doing another workout after this one make sure to cool down and stretch.

    Here are some great cool down and stretch videos:
    6 Minute Lake Cool Down Yoga Workout - Fluid Yoga Stretches for Flexibility and Stress Relief
    15 Minute Fluid Yoga Stretches for Flexibility and Strength
    Fast 5 Minute Cool Down and Stretching Workout for Busy People
    32 Minute Refresh, Relax, and Restore: Stretching Workout for Tight Muscles