Swap Running For This Cardio Workout You Can Do in the Tiniest of Spaces

5 years ago

You can get in a challenging, sweaty cardio workout without setting foot outside – or even outside your living room.

Move the coffee table aside, and secure a small space for yourself – simply the length of a yoga mat should do it – get in a warmup, then follow this 15-minute circuit created by Jenna Langhans, an NASM-certified personal trainer in New York City.

Complete all six moves, then repeat the entire circuit three times through. Take breaks as needed, and remember to listen to your body.

Inchworm to Two-Shoulder Taps

With feet hip-distance apart, hinge at the waist until hands touch the floor (bending knees as much as you need to hit fold-over position).
Walk hands out to full high plank, shoulders in line with wrists.
Tap hand to opposite shoulder two times, keeping hips square to floor.
Walk hands back to fold over and stand up.
Perform 10 reps.

Squat Jumps

Stand with feet slightly wider than shoulder distance.
Relaxing ankles as much as possible, bend knees while sending hips back and keeping heels planted on the floor. Weight should be evenly distributed across the entire foot, not just in the heels to avoid gripping through hips.
Push feet through the floor to jump off the floor, extending the legs. Then, land back into a squat.
Perform 20 reps.

Mountain Climbers

Start in a high plank position – shoulders in line with wrists, neck in line with spine, and feet hip-distance apart.
Draw one knee in toward your navel, then bring it back out to high plank.
Alternate drawing in each knee at whatever speed you feel comfortable.
Perform 20 reps – 10 on each side.

Reverse Lunge Rotate

Start in standing position, feet hip-distance apart.
Step one foot back while bending both knees, keeping weight in the front leg and the back heel lifted (you should feel the work in your quad and glutes on the front leg).
Holding lunge, rotate upper body toward the same direction as the front leg. (If the right leg is forward, rotate to the right.)
Rotate back to center.
Push through the front foot to come back to standing position.
Repeat on other side (each side is one rep).
Perform 20 reps – 10 on each side.

Squat Thrusts

Start in standing position, feet slightly wider than shoulders. Bend the knees, placing both hands on the floor in between feet.
Jump feet back into high plank position.
Jump feet back into squat position.
Jump up to the ceiling.
Land back into squat and repeat.
Perform 10 reps.

Bicycles

Start on the floor on your back, hands cradling your head, legs lifted six inches off the floor, and the lower back braced into the floor.
Using your core, lift the shoulder blades and head off the floor.
Draw the right knee into the chest while reaching the left elbow past your right knee. The left leg is fully extended, and you should rotate through the core, not the neck or shoulders.
Switch sides, drawing the left knee in with the right elbow past your left knee. Continue alternating.
Perform 20 reps – 10 on each side.

After the third round, give yourself a few minutes to cool down and stretch.

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