Today I’m sharing a cardio workout that’s perfect for those days when you want to workout but you’re feeling less than inspired.

Happy hump day! I’m very grateful that the snow is melting after the snowstorm that blew through over the weekend. It was feeling like winter there for awhile, but I’m glad that fall is back on it’s way in.

Today’s cardio workout can be done at home as it doesn’t require any equipment. You will need some space though for the side shuffles and a yoga mat could be useful as well, though it’s definitely not required. If you’re in the market for a yoga mat I recommend this one (affiliate link) from Manduka. I bought mine right before I started yoga teacher training and I’ve been very happy with it since.

You’ll alternate working for 30 seconds and resting for 30 seconds during this workout. Start at the top of the list of exercises and work your way down. Once you’ve reached the end, rest for as long as you need before starting over from the top again. Complete the list 3 times though for a full workout. Below the graphic I’ve listed descriptions of all the exercises just in case you need a refresher.

Not feeling a cardio workout today? Find whatever workout you’re in the mood for by checking out my workouts page. I have all the workouts that I’ve shared on Get Fit Fiona organized over there so that it’s easy to find exactly what you’re looking for.

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.

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.

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.

Jumping jacks

Stand with feet together and arms at your sides. Jump both feet apart from each other while raising your hands above your head with straight arms. Jump your feet back together and lower your arms to the starting position. 


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. 

Bodyweight squats

With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.

Alternating lunges

Stand with feet hip width apart. Step forward with one foot so that the front leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 30 seconds.

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

Cardio Workout