You may think 20 minutes may not be enough time to really break a sweat. But this cardio workout at home will really make you feel differently!
With the right exercises and workout format—plus a commitment to pushing yourself to the max—there’s a lot you can achieve in a short amount of time. Our newest Sweat with SELF video is a great example of how the ideal combination of factors can deliver a ton of bang-for-your-exercise-buck.
Led by trainers Astrid Swan and Ridge Davis, this workout is the fifth installment in a six-part cardio program and definitely the most challenging video of the series to date. It follows a high-intensity interval training (HIIT) format, meaning you’ll alternate between bursts of max effort work and short periods of rest.
What makes this workout especially intense, though, is its line-up of 10 challenging total-body exercises. Thanks to explosive, compound moves—like plank jacks, jump squats to lunges, and push-ups to knee drive—you’ll quickly spike your heart rate and smoke every major muscle group in your body. Even better, you’ll achieve those gains without any weights or equipment, making this routine a stellar addition to your arsenal of at-home workouts.
Quick caveat: If you’re injured or have joint pain, check in with a professional before you try this routine. They can help you determine the best exercise plan for you and advise on whether a cardio workout at home like this one is a good option for you.
If you are OK’d to do this sweaty workout, grab a mat, two small household items (like hand towels or TV remotes) and follow along with the video below. Or, if you prefer to move at your own pace, keep scrolling for detailed workout directions and GIFs of each exercise.
Workout Directions
There are four circuits and one finisher (called the “burnout”). Start with circuit 1. Do each move for the designated number of reps. Repeat the circuit for 3 rounds total, resting about 10 to 15 seconds in between rounds.
Rest 30 seconds, then do circuit 2. Do each move for the designated number of reps. Repeat the circuit for 3 rounds total, resting about 10 to 15 seconds in between rounds.
Rest 45 seconds, then complete circuit 3. Do each move for the designated number of reps. Repeat the circuit for 3 rounds total, resting about 10 to 15 seconds in between rounds.
Rest 90 seconds, then do circuit 4. Do each move for the designated number of reps. Repeat the circuit for 3 rounds total, resting about 10 seconds in between rounds.
Rest 60 seconds, then finish with the burnout. Do each move for the designated time or number of reps.
Workout
Circuit 1
Inchworm to Shoulder Tap x 5 reps
Squat Jack x 10 reps
Repeat the circuit 2 more times for a total of 3 rounds, resting about 10 to 15 seconds in between rounds.
Circuit 2
Bear Crawl x 7 reps
Plank Jack x 25 reps
Repeat the circuit 2 more times for a total of 3 rounds, resting about 10 to 15 seconds in between rounds.
Circuit 3
Jump Squat to Lunge x 5 reps
Plank to Downward Dog Reach x 5 reps
Repeat the circuit 2 more times for a total of 3 rounds, resting about 10 to 15 seconds in between rounds.
Circuit 4
Push-up to Knee Drive x 5 reps
Reverse Crunch to Bicycle x 7 reps
Repeat the circuit 2 more times for a total of 3 rounds, resting about 10 to 15 seconds in between rounds.
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