Workout Details

  • Duration: 6 Minutes
  • Calorie Burn: 30-50
  • Difficulty: 3/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, Toning
Body Focus Lower Body

Quick Cardio Calf Workout at Home - Lower Body and Calf Exercises


If you want a nice pair of legs, add this very short cardio and calf workout to your regular routine (that goes for either gender).

These exercises are meant to really make those muscles burn, in under five minutes. While many of our HIIT routines engage this muscle group, this one is meant to really burn them out in an extra special way. Particularly painful is the transition at roughly 3:30 where you switch from doing the high cardio log jump exercise to the single calf raises.

We move very quickly through these exercises - there are no rest breaks and there's a very quick transition in between moves. In the last 5-10 seconds of each active 30 second interval, you will be shown a demonstration of what's coming up next in the top left corner.

There is no warm up or cool down in this video, meaning that you will want to either do your own independent version of each, or you may just want to tack this short calf workout video onto one of our longer video routines. You could combine this one with pretty much any other kind of training; it could provide a short bout of cardio on a day that is otherwise focused on strength training, or you could get a few extra calories burned by adding this routine onto the end of one of our HIIT videos.

Workout Structure
10 Exercises
30 Seconds Each
No Rest Breaks
Warm Up & Cool Down not included

Printable Calf Routine
Jumping Jacks
Power Skips
Plank Toe Raises
Tip Toe Lateral Jumps
Squats + Raises
Wall Jumps
Log Jumps
Single Calf Raises
Other Side
Double Calf Raises

If you want to really burn those leg muscles out, hold onto weights while doing these exercises (where applicable - weights aren't going to go over well in a plank).

Doing this routine as shown is going to be better for helping you get toned calves. If you are looking to get bigger calves, do this routine while holding onto weights (as heavy as you can handle while maintaining proper form and posture) and do all of the repetitions more slowly than we show in the video.

We estimate that a person would burn roughly 35-50 calories doing this very short routine. Because it is so short, we recommend that you use it in combination with some of our longer workout videos for best results.