9 Ways to Get a Great Cardio Workout at Home-Level 4 (Burpees)

Doing a quick cardio workout at home is more accessible than you might think. It is efficient, offers convenience, and you may even save money. Luckily, a good cardio workout doesn’t have to require a ton of space or fancy equipment.

I Did 30 Burpees For 15 Days and Here's What Happened - Landice ...

With a little creativity, you can put together a fitness routine that includes a wide range of effective cardio exercises to build muscle, burn calories, and feel better. Below are some home cardio exercises you can do anytime, anywhere.

What: Squatting to the floor, jumping the feet to a plank position, jumping back in, and standing up

Why: It’s a killer cardio exercise, burning 100 or more calories in 10 minutes (if you can stomach 10 minutes of this exercise).

Requirements: A good pair of shoes, experience with high impact exercise, an iron will

Precautions: They’re really, really hard especially if you try some of these more difficult variations.

Variations: Stepping the feet back instead of jumping, jump up at the end, add a push-up, use equipment for an additional challenge (medicine ball, BOSU, kettlebell, or sliding discs)

Best Ways to Use Burpees in a Workout

  • Sparingly: As mentioned above, they’re really, really hard, so pace yourself.
  • In a Cardio Circuit: Incorporate 30-60 seconds of burpees every 3-4 minutes of a cardio circuit that includes other exercises, such as marching, jogging, jumping rope, step touches, etc.
  • In a Strength Circuit: Add 30-60 seconds of burpees for every 3-5 strength exercises, such as squats, lunges, push-ups, and dips for 10-30 minutes.
  • In High-Intensity Interval Training: Do 30-60 seconds of burpees,
  • rest for 30-60 seconds, and repeat for 10 or more minutes. You can also use burpees in a Tabata workout.

Click here to see the “Flavor-Pairing” trick that helped me melt away 22 pounds in just 16 days (proven for women only)

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