Free Workout · No Equipment
Cardioat home
Get your heart rate up. Feel unstoppable.
This no-equipment cardio routine improves your endurance, boosts your energy, and helps you feel your strongest. Do it your way, at your pace.
- No equipment — just your body
- 20–30 minutes
- Repeat 3–5 rounds
- Rest 30–60 seconds between exercises
The Moves
6 moves.
zero equipment.
145 secHigh Knees
Drive your knees up. Keep your core tight.
245 secJumping Jacks
Jump with control. Keep moving.
345 secMountain Climbers
Drive your knees fast. Stay strong.
445 secSpeed Skaters
Push side to side. Stay low and powerful.
545 secBurpees
Squat, kick back, push up, and jump. Full body.
645 secHigh Knee Run in Place
Pick up the pace. Finish strong.
How to run it
Repeat 3–5 rounds.
Rest 30–60 seconds between exercises. 20–30 minutes total — perfect for any schedule.
Pro tip
Stay hydrated, focus on your breath, and push yourself — but listen to your body.
Take it with you
Print the Cardio flyer.
Save it, print it, stick it on the fridge or take it to the park. Everything you need on one page — no equipment required.
Download PDFThis one's on us.
Want it built around you?
These are the free version. Coaching gets you a plan tuned to your body, schedule, and goals — with a coach in your corner.
More free workouts