For whatever the reason, you aren’t working out in a gym.  While I do think there are some benefits only a gym can provide, it certainly doesn’t mean you can’t get fit, doing things from home.   In particular,  if you’ve got some body fat to lose and really just want to slim down and tighten up, an effective at home cardio program can certainly get you there.

To take that a bit further, a cardio workout that additionally provides muscle resistance is even better.  Working your muscles WHILE doing your cardio is a great way to supercharge your metabolism, which in turn, will help burn loads of calories.  By working out in this format, you’ll slowly see your muscles becoming harder and more toned, while you cut that body fat and slim down.

With that in mind, this cardio workout program is designed to give you a heart-pumping workout, while targeting the major muscle groups in your body.  To make things even more challenging, explosive plyometric exercises are thrown into the mix at key points to really help elevate your heart rate and maximize your caloric burn.

These workouts are done for time, NOT reps.  Set a timer, look at a clock, do whatever you have to do, just make sure you follow the time given for each exercise.  Rest breaks and times are listed.  Do your best to keep pace with this routine and break only when instructed.  I’m not going to lie, this program is tough, but the efforts you put in now will pay you back ten-fold in the way you look at feel.

This cardio workout plan breaks exercises into various circuits; typically three exercises per circuit.  All circuits have elements of strength and cardio movements, but they are more heavily geared towards one or the other.  This strict grouping will keep your body on its toes and prevent the workout from becoming a jumbled list of exercises performed with no rhyme or reason.  During Cardio Explosion circuits, really focus on EXPLODING through each movement.  Generate power in your lower body and perform each rep to your full potential.  During Power Cardio Circuits, focus on engaging your core, utilizing your muscles, and doing full repetitions.  Speed Cardio Circuits are done to jack your heart rate up and maximize burnt calories.  Do these movements as fast as your abilities allow, without sacrificing your form.  Breaking this workout down in this way makes things easier and more efficient in the long run.

*When done according to the times listed, each workout should take just about 1 hour to complete.

Monday/Wednesday/Friday

Tips: Perform each circuit 3 total times.  For example, 3 x 1 minute walking push ups/1 minute jumping jacks/ 1 minute plank/30 second rest.  You would perform 1 minute of walking push ups, immediately followed by 1 minute of jumping jacks, immediately followed by a 1 minute plank, then rest for 30 seconds.  After the rest is up, you repeat exactly what you did above, two more times total.

• Warm up Circuit: 3 x 1 minute Running in Place/1 minute Clapping Jacks/15 second rest
• Cardio Explosion Circuit: 3 x 1 minute Tuck Jumps/1 minute Toe Touchers/1 minute Squat Twists/30 second rest
• Power Cardio Circuit: 3 x 1 Walking Push ups/1 minute Up/Down Planks/2 minutes Lunge Kicks/30 second rest
• Speed Cardio Circuit: 3 x 30 second Burpees/2 minutes  Speed Squats/1 minute Mountain Climbers/ 45 second rest
• Cardio Explosion Circuit:  3 x 1 minute Tuck Jumps/1 minute Toe Touchers/1 minute Squat Twists/30 second rest
• Speed Cardio Circuit: 3 x 2 minute  Side Shuffles/1 minute Running Zombies/30 seconds High Knees

Tuesday/Thursday

• Warm up Circuit: 3 x 1 minute Jumping Jacks/1 minute Standing Twist Crunch/15 second rest
• Power Cardio Circuit: 3 x 1 minute Spider Planks/1 minute Horizontal Jacks/1 minute (30 seconds per leg) Single-legged Squat Jumps/30 second rest
• Speed Cardio Circuit: 3 x 1 minute Squat Jacks/1 minute Butt Kickers/1 minute Broadway Shuffle/30 second rest
• Cardio Explosion Circuit: 3 x 2 minutes Line Jumps/1 minute Jumping Lunges/1 minute Kick Outs/45 second rest
• Ab Work: 3 x 100 flutter kicks/40 reverse crunches/1 minute plank/rest 45 seconds

And that will about do it.  Stick with this cardio workout, possibly add in a day of HIIT running/biking on the weekend, and you’ll develop that lean, mean, athletic build in no time.  Remember to eat right, get ample protein, and keep pushing through even on days you swear you aren’t making any progress.  Success comes to those with determination..don’t give up, and don’t let ANYONE tell you that you can’t get fit just because you don’t belong to a gym.  Any questions, feel free to ask.

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Matt

Co-Founder at Share It Fitness

Matt has been involved in the fitness industry for over 10 years and has worked with, and helped countless individuals improve their lives. After college, Matt started his fitness career working in the trenches as a personal trainer for a big corporate gym. It was here he saw how impersonal Big Fitness really was. Clients weren't people, they were just sales waiting to be made. After branching out and starting his own personal training business in San Diego, Matt soon developed the idea of Share It Fitness and started our (now highly successful) blog. A fitness junkie himself, Matt knows the importance of incorporating exercise into your life. When he isn't working at Share It Fitness, you can find Matt running, biking, taking yoga, or pumping iron around San Diego.

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