When you think of a quick cardio workout, what comes to mind? Maybe it’s pounding the pavement in your neighborhood, or spinning on a stationary bike while watching your favorite Netflix show.
Hopefully you know by now that your cardio workout doesn’t have to be long or monotonous to be effective. You can get in a quick-yet-intense sweat session without doing a million reps of the same move. Our latest Sweat with SELF video—a 20-minute at-home cardio workout—will show you how.
Led by trainers Astrid Swan and Ridge Davis, this no-equipment quick cardio workout is the second installment in a six-part cardio series. This particular workout follows a high-intensity interval training (HIIT) format, meaning you’ll alternate between bursts of work at max effort and short periods of rest. Within that format, you can expect lots of variety: There are four different circuits featuring 11 dynamic moves so you most definitely won’t get bored (crab walks and plank army crawls, anyone?).
Though this workout is primarily cardio-centric, it also delivers a boost of strengthening, particularly for your core, butt, legs, and shoulders.
So if you’re ready to get breathless, fire up your muscles, and bust out of your boring cardio rut, grab a mat and a small towel 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.
Complete the first circuit 3 times. The first round is a warm-up, then you’ll pick up the pace.
Take 5 seconds to transition between moves, and another 20 seconds between each round. After you’ve completed three rounds, rest 30-45 seconds before moving onto circuit 2.
Complete the second circuit 3 times. The first round is a warm-up, then you’ll pick up the pace.
Take 5 seconds to transition between moves, and another 20 seconds between each round. After you’ve completed three rounds, rest 30-45 seconds before moving onto circuit 3.
Complete the third circuit 2 times. Take 5 seconds to transition between moves, and another 20 seconds between each round. After you’ve completed 3 rounds, rest 30-45 seconds before moving onto circuit 4.
Complete the fourth circuit 2 times. Rest 20 seconds between rounds.
Workout
Circuit 1
Straight Leg Kick x 30 seconds
Butt Kicker x 30 seconds
Sumo Squat x 20 seconds
Plank Crawl x 20 seconds
Rest 20 seconds, then repeat the circuit 2 more times.
Circuit 2
Army Crawl Plank x 30 seconds
Kneeling Glutes Hinge x 30 seconds
Kneel-to-Stand Squat x 30 seconds
Rest 20 seconds, then repeat the circuit 2 more times.
Circuit 3
Mini Hop-to-Quick Twist x 20 seconds (alternating sides)
Mini Hop-to-Lunge x 20 seconds (alternating sides)
Rest 20 seconds, then repeat the circuit once more.
Circuit 4
Triceps Dip x 15 seconds
Crab Walk x 15 seconds
Rest 20 seconds, then repeat the circuit once more.
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