Workout Details

  • Duration: 24 Minutes
  • Calorie Burn: 157-243
  • Difficulty: 3/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, Low Impact, Toning
  • Video Player: View on YouTube
Body Focus Total Body

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

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