Before I jump into today’s cardio workout, I wanted to share the workout that I did yesterday morning at the gym.

I spent 45 minutes on the elliptical doing steady state cardio. I was in the zone and probably could have gone longer. I was listening to a couple great podcasts – one included an interview with two people who claim to have seen sasquatch.

It was definitely the best cardio workout I’ve had in the last few weeks. I was tired and sweaty by the time I was done, but in the best possible way if that makes sense. All those tough workouts that are hard to get through pale in comparison to workouts where I feel so good afterwards.

And now onto the new cardio workout!

You can find all of my workouts over on the workouts page. I have all the workouts I’ve made categorized so it’s super easy to find exactly what you’re looking for.

You’ll start with the high knees and do them for 30 seconds, followed by a 30 second rest, and then the next exercise on the list. Once you reach the mountain climbers, take a longer rest for as long as you need before you complete all the exercises again. Complete 4 times through for a complete workout. I’ve described all the exercises below the graphic just in case you need a refresher on any of them.

The only equipment you’ll need for this workout is a skipping rope (though you could do it without one too), a bench(a sturdy chair could work too), and some space for the side shuffles. It’s the perfect at home workout to get you sweaty.

High knees

Starting in a standing position, quickly bring your left knee up in front of you as high as you can. Step back down and repeat with your right leg. Repeat.


Stand with your feet hip width apart with your left foot slightly forward. Lift your arms up so that your hands are in front of your face with your left hand slightly forward. Punch one hand at a time in front of you, repeating as quickly as possible while maintaining good form.

Butt kicks

Stand with your feet hip width apart and your arms bent comfortably at the elbow. Bend your left knee and bring the heel of your left foot behind you so that it touches your butt. Lower your left foot back down to the ground and repeat with your right foot.S


From a standing position crouch down with your hands in front of your feet on the floor. Jump your feet back behind you so you’re in a plank position. Jump your feet back in towards your hands and then jump up while clapping your hands above your head. 

Bench hops

With your hands on top of a bench, stand on one side of it. Hop your feet to the other side while keeping your hands on the bench for support. Repeat by hopping to the other side of the bench and returning to the original position.

Side shuffles

Stand with feet hip width apart and knees bent so you’re slightly squatting. Leading with your left foot, shuffle sideways. Then shuffle to the right with your right food leading. Move as quickly as possible.

Mountain climbers

Start in a plank position. Jump one foot up as close to the hips as possible while bending at the knee and hip. Then jump that foot back while bringing the other foot up.  An easier modification is to use a chair to put your hands on.

What’s your favorite cardio exercise to do?

As always, check with your doctor before beginning to workout. Honor your body and modify this workout as needed for you.

Cardio Workout