Quick Home Cardio Workout

You’re running late, there’s dinner to get on the table, little Mikey needs help with his homework and your spouse is working late again. Well, that puts going to class out of the question, right? So, let’s just go home, get the chores done and sit on the couch, because who wants to workout for an hour after you’ve done all that work?  Hey, and if you had an hour, you’d be in class. What are you going to do?

Here’s a new workout that you can do in place of coming to class.

Cardio Leg Blast


After a quick warm up, do each of the exercises below for 20 seconds, rest for 10 seconds, and repeat it a total of 4 times before beginning the next exercise. Keep the intensity high, but you don’t need to jump if you are on a hard surface. Where you would jump, raise up on the balls of your feet to keep the impact low. Don’t forget to cool down with a quick stretch at the end. And post a quick comment with your favorite beats to do this High Intensity Interval Training (HIIT) workout.


  • Ski Squats – 20 seconds/10 second rest; 4 times
  • Left Leg Split Lunges [3 pulses and 1 deep lunge] – 20 seconds/10 second rest; 4 times
  • Embracing Jacks – 20 seconds/10 seconds rest; 4 times
  • Right Leg Split Lunges [3 pulses and 1 deep lunge] – 20 seconds/10 seconds rest; 4 times
  • Touch Down Air Squats – 20 seconds/10 seconds rest; 4 times
  • Burpee/Mountain Climber with a Knee up– 20 seconds/10 seconds rest; 4 times


How To

Ski Squats

Stand with feet slightly apart, toes pointed forward. Keep foot and knee alignment. Lower into a deep squat with hands outstretched in front of chest. Plant your invisible ski poles into the ground and use them to propel you into a standing position. Repeat.

Left/Right Leg Split Lunges

Stand with feet hip-width apart and arms by sides. Step forward with your left or right foot and lower down into a left or right leg lunge position. Both knees should be bent at the same angle and the forward knee should be over the ankle. Upper body remains upright. Pulse 3 pulses. On pulse 4, drop into your lowest position. Do not stand until you have completed each 20 seconds. Repeat.

Embracing Jacks

Jack your feet out as in a traditional jack, but as you do, jump forward and land in a semi-squat. Arms follow at the same time, circling down and forward as if you are embracing. Jack your feet together again, jumping back and returning to your original position.  Arms will go over head as in a traditional jack. Repeat.

Touch Down Air Squats

Stand with feet slightly wider than shoulder-width apart, toes pointed forward. Lower into a deep squat with hands overhead. Jump as high as you can. Land with knees soft in squat position and touch the hands down to the floor. Repeat.

Burpee/Mountain Climber

From standing, raise your hands over your head and raise up upon the balls of your feet. Then, squat down placing your hands on the ground in front of your feet. Shoot your feet back into a push-up position. Bring right knee to chest. Bring left knee to chest. Place left foot on ground and stand up, kicking the right leg out in front of you as in a front kick. Bring that foot down and begin again, starting with the left knee to chests so that the kicking foot alternates each time. Repeat.

Author: CrossFire Sensei

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