CARDIO HOME EXERCISE PROGRAM Convenient, Fast, Fun!

Cardio Home Exercise Program

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  • Bear Crawl - This is a great cardio and core exercise that you can feel the effects of very quickly, engaging your shoulders and quads as ...
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  • Body Builders - Similar to a burpee, a body builder uses eight counts instead of four to make this already difficult move even more...
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  • Bounding - Bounding is a form of running where you take big, leaping strides and get as much air time as possible between each one. Use ...
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  • Box Jumps - A crossfit favorite, box jumps don't have to be done on a box. They can be done on any sturdy surface, like a bench. Make...
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  • Burpees - Ah, the almighty burpee. This is a move that was designed to assess fitness and was popularized by the US Army. It helps...
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  • Burpee Drop - If you're more advanced, you can add a pushup (drop) to the bottom of your burpee. This will test your limits even further,...
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  • Burpee Side Jumps - Add some variety to your burpee and test your fast-twitch muscle fibers with an explosive side...
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  • Drops+ - A drop is when you drop down to do a pushup in the middle of an exercise. You can add drops to just about any exercise. ...
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  • Elevated Mountain Climbers - These are basically mountain climbers, but with your feet elevated. This makes them exponentially more difficult, so get...
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  • Flip Kicks - Ready to really test your core? These flip kicks will challenge your whole body with a combination of strength, speed and...
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  • Footballers - Get ready for another speed drill! This move requires extremely quick footwork and is a great way to test your agility. Try...
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  • 1-Leg Four Squares - Another great balance exercise, foursquare will help with agility, core strength and focus. Start slowly, and work up your...
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  • 2-Leg Four Squares - If you're not ready for one legged foursquare, start with both feet together. This will help you work up to one leg and...
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  • Heisman - Football fans, pay attention! This plyometric football drill will help your balance and agility while increasing leg...
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  • Hi Knee Intervals - To incorporate these into a HIIT (High Intensity Interval Training) workout, complete this exercise as quickly and intensely ...
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  • Hi Knees - A classic: High knees are a great cardio warm-up that will get your blood pumping and your heart rate up. ...
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  • Ice Skaters - Ice Skaters are a great overall conditioning exercise. They're especially challenging because you have to bend down and...
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  • Jump Lunge Knees - If the jump lunges just aren't doing it for you, try this variation with a knee raise that will challenge even the fittest...
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  • Jump Lunges - This is a great plyometric exercise for building overall leg strength and requires balance and stamina. It will help improve ...
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  • Jump Squat Touches - If jump squats weren't a good enough exercise on their own, add a toe touch to make it even more functional. Incorporate a...
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  • Jump Squat Twists - Adding a twist to your jump squat will help work your oblique abdominal muscles and your core. Keep your movements tight and ...
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  • Jump Squats - Take your squats to the next level by incorporating a jump at the top of your squat. If this is difficult for you, start...
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  • Jumping Liberties - If you're feeling extra coordinated, try this tricky exercise to test your balance, agility and core strength. This will...
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  • Jumps Forward/Back - This is a fun variation on the tried-and-true jump jumps. In addition to jumping forward, you have to jump backward also. ...
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  • Karate Kicks - Karate Kicks are a great way to combine balance drills with cardio conditioning. If you remember the movie Karate Kid, this ...
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  • Knee Drops - You'll also want to ensure that your knee joints and all the muscles that meet there are warmed up. This is a good one if...
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  • Knee Thrusters - A martial-arts inspired move, knee thrusters are basically a repeated knee strike. Use explosive force and thrust as hard as ...
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  • Liberties - If you're feeling extra coordinated, try this tricky exercise to test your balance, agility and core strength. This will...
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  • Long Hi Jumps - Long jumps work best in sand ? so if you don't live near a beach, try looking for a park with a sandbox, a lake, etc. Long...
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  • Long Jumps - If you're in the mood for a serious workout, try doing a bunch of these long jumps without stopping. They'll challenge just ...
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  • Low Burpees - Test your endurance with this core-strengthening burpee modification. Think of it as a double-legged mountain climber. By...
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  • Moutain Climbers - These are a great total-body exercise, again testing speed and core. Make sure to pull your abs in tight to help target that ...
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  • 1-Hand Burpees - Feeling manly? Take the burpee up a notch and use only one...
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  • 1-Leg Bunny Hops - 1-Leg Bunny Hops are great for building core strength and balance, as well as strengthening your ankles and feet. If you...
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  • 1-Leg Low Burpees - Test your balance and core strength by taking this exercise to the next level. Keep your burpees low to the ground but...
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  • Outta Gas Sprints - This is a great variation on the standard sprint or interval sprint, because it completely drains you of all your energy. ...
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  • Pogo Jumps - Another great balance exercise, pogo jumps will test your side-to-side stability and increase ankle and leg strength. Start...
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  • Quick Feet - Quick Feet is a fun drill that helps you build a lot of speed and endurance, which is why it's popular with a lot of...
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  • Scissor Jumps - This is another explosive movement that will test your reflexes. Aim for one switch, then go for 2 or 3 if you...
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  • Side Hurdles - Test your track skills by trying the side hurdle. You'll need an object like a pillow to place on the ground. ...
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  • Skiers - Use this exercise to help strengthen your legs to hit the slopes! The similar skiing movement will train your legs and...
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  • Skipping Knees - Bring out your inner child AND help the ROM in your hips? What could be better! Spend a few minutes skipping for a great...
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  • Sprints - This is a great option for blowing out your cardio! It completely drains you of all your energy. You don't run for a set...
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  • Squat Jacks - A great combination of a squat and a jumping jack, this will help strengthen your quads and glutes at the same time, while...
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  • Squat Rows - This is a great exercise that is low impact but extremely effective and great for all fitness levels and will work your...
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  • Squat Side Shuffles - In this effective all-around warm-up exercise, you hold a low squat as you shuffle side to side. This is popular with...
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  • Star Jumps - This is another explosive movement that will test your reflexes. Aim for one switch, then go for 2 or 3 if you...
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  • Straight-Leg Low Burpees - This is an exercise you may feel in your hamstrings, so take it easy. It can be a great alternative if you can't yet do a...
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  • Tuck Jumps - If you're a beginner, be gentle with tuck jumps. They can be hard on the body if not performed properly. When practiced...
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  • 2-Leg Bunny Hops - 2-Leg Bunny Hops are a beginner version of the 1-Leg Bunny Hops. If you're not ready to hop on one leg, try starting on both ...
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  • X Marks - This is similar to foursquare, but you're jumping in the shape of an X. This will help with balance and...
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  • 1-Leg Low Burpees - Test your balance and core strength by taking this exercise to the next level. Keep your burpees low to the ground but...
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