There are plenty of at-home workouts to get a quick arm pump or build strength, but cardio at home is much trickier unless you own an expensive treadmill or rowing machine. That’s why we came up with a solution for the homebound exerciser. Whether work is getting crazy, you just had your first kid, or you just can’t afford a gym membership (and you absolutely hate running), here are some simple fat-burning circuits you can do at home, in your garage, or in your backyard—even with limited space.
So if you’ve been using the tired excuse that you don’t have access to a gym to get your fat-burning cardio in, sorry, but these routines have made that bunk. Get the shredded physique you’ve always wanted without leaving the comfort of your home.
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Tempura
Jack/Push/Climb Workout
This is a two-part exercise uses two classic moves. Do one jumping jack, then do one pushup, then do one mountain climber (each leg) That’s one round.
Rounds: 8 Duration: 20 seconds of work Rest: 10 seconds between rounds
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Jump Rope/Bodyweight Circuit
Rounds: 3—and as quickly as possible. Time yourself to improve your performance in each session.
Jump Rope Duration: 100 revolutions
Hand Release Pushups Reps: 15 Bring chest to floor and lift both hands at the bottom before pushing back up into lock-out.)
Plyo Lunges Reps: 12 (each side) Begin in a lunge position, right foot forward, left foot back, both knees at 90-degree angles. Jump up and switch feet in the air. Land in a lunge with left foot forward, right foot back.
Jump Rope Duration: 100 revolutions
Kimura Situps Lie on back with feet flat on the floor and knees bent. Crunch up to 30 degrees then twist your torso to the right by bringing your left arm over to grasp your right wrist. Return to start by bringing your left arm back (releasing your right wrist). Alternate sides. Reps: 16 (each side)
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Johner Images - Berggren, Hans / Getty
8-Minute AMRAP Workout
Spartan Makers Rounds: 5 Grab a pair of dumbbells. Start in the pushup position with hands on dumbbell. Do two pushups. While in the up position, row one of the dumbbells to the side of your rib cage, place it back on the ground and do another pushup.
Row with the other arm and do another pushup. Next, jump your feet near your hands (like a squat thrust) then clean and press the dumbbells. Now bring the dumbbells to waist height and squat down until you can rest the dumbbells on the floor slightly in front of your body. Jump back into pushup position. That’s one round.
Burpee/Pushup/Broad Jump Rounds: 5 Stand with your feet about six inches apart. Bend at your knees/waist and put your hands down in front of you. Kick your legs out at the same time behind you. Do a pushup. Kick your feet back in and then jump forward as far as you can. As you jump throw your arms forward to help propel you as far as possible. Land on both feet and get ready for the next repetition.
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Edgar Artiga / M+F Magazine
Strength and Conditioning Circuit
Rounds: 3 Rest: 45 seconds between each round
Dumbbell Swing Grip the dumbbell so the plate ends are perpendicular to your body. Sit the hips back (as though you were deadlifting) and flex knees. Swing the dumbbell between your legs and push through your heels to raise the weight. Your hips should create enough momentum to raise the weight. Eventually progress to the point where the weight finishes above your head. Reverse the motion in a controlled fashion, allowing the dumbbell to fall to its original position. That’s one rep. Duration: 30 seconds
Inverted Row with Chairs Sit on the floor between two chairs with the seats facing away from each other and a sturdy broomstick/bar lying on top of both. Tightly grab onto the bar and make sure you body is straight from the top of your head to your ankles. The only thing touching the ground should be your heels. Keeping your stomach and butt tight, pull yourself up until your hands are at your sides. Duration: 30 seconds
Squat Jumps Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible. Duration: 30 seconds
Plank Duration: 30 seconds
High Knees Duration: 30 seconds
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Bear Crawl Finisher Workout
Rounds: 3 Rest: 45 seconds between rounds
Pushups Reps: 20
Pistol Squat Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor. Raise your right leg off the floor, flex your right ankle so that your toes are higher than your heel and your leg is straight. Squat while your right leg is extended straight out. Reps: 2 (each side)
V-Ups Reps: 15
Medicine Ball Slams Bring a medicine ball overheard and slam on floor with enough force that you can catch it.
