Do you ever feel so sore for days after a good weight lifting session? This happens to me quite often, which means I’m always looking for new ways to do cardio training to help my muscles recover. In between weight training days I will either take a rest day or plan a cardio workout. Whether it’s running, doing a Treadmill or Elliptical Workout, going to a Spin Class, or doing some bodyweight movements I always feel much better after getting my body moving and after spending extra time stretching for recovery. Cardio is a way to make you real feel that you are making a difference to your body by getting your heart pumbing and having a sweat on. Not to mention it makes you feel more relaxed and refreshed afterwards. There are so many benefits of doing cardio workouts, where you can find out more on websites like this https://www.ffestinioggolf.org/benefits-of-cardio-workouts/ so read on for my at-home cardio, which I hope will help you on the same exercise journey.
Today I’m linking up with Nicole for Wild Workout Wednesday to share some one of my favorite workouts I do on those days I need cardio but don’t feel like hitting the gym. This workout requires absolutely NO equipment and can be done in your garage, living room, basement, or outside. If you are planning to do this workout in your basement, you may need to do a minor renovation to make it ready for exercise (you can check out this company that specializes in foundation repair in Metro East as a reference). Minor renovation changes can help you uplift the mood to carry out your exercise regime better. Who knows, that could be the motivation you require!
As basements of many houses are often filled with house junks and faulty appliances, you may need a Basement Refinishing with the assistance of a home renovation company. With an updated basement, you can perform your daily exercises. Such workouts can leave you sweaty and sore because of all the great bodyweight movements. Anytime I write a cardio bodyweight workout it’s guaranteed to have some type of jump squat, burpees, mountain climbers, and jumping lunges. I think these are all some of the best moves you can do to help tone your entire body. If you want to incorporate equipment into your workout then weighted hula hoops are a great way to tone your midsection and resistance bands are always helpful.
Instead of giving rep amounts I wrote for you to complete each exercise for one minute before moving onto the next. If one minute is too long do 45, no shame in modifying! Try to complete each circuit at least two times through, three if you want an extra challenge. I like using a Tabata Timer and setting the ‘work’ for one minute and ‘rest’ for 15 seconds to give me a quick breather in between each exercise.
Jump Squats
Straight Leg Raises
Burpees
Plank Shoulder Taps
Tuck Jumps
Bicycle Crunches
Skaters
Mountain Climbers
Jumping Lunges
V-Ups
High Knees
Side Plank
When you’re finished be sure to refuel with a good post workout meal with enough carbs and protein. I like having a Protein Smoothie and my Power Oatmeal.
If you liked this workout be sure to PIN for later and check out my other No Equipment Workouts: Total Body Tabata I Quick and Sweaty. And visit my Pinterest Boards for more Circuit Workout Ideas.
Workout Look
[bctt tweet=”Get your sweat on with this Cardio and Abs no equipment workout #wildworkoutwednesday #fitness” username=”sweetandstrong_”]
What’s your favorite type of cardio?
What do you like to eat after a workout?
Deborah @ Confessions of a mother runner
November 9, 2016 at 1:22 pm (7 years ago)These are some of my favorite moves! I was feeling so tired this morning and you just motivated me thanks
sweetandstrong
November 9, 2016 at 10:32 pm (7 years ago)I am one that actually loves cardio, so I prefer this type of workout when I’m not feeling motivated! Hope you got a good one in this morning!
Heather @ Polyglot Jot
November 9, 2016 at 1:53 pm (7 years ago)This is a great combo of moves! I love tabata style workouts because theyre quick and effective.
Typically I work out after work so i eat dinner right after.
sweetandstrong
November 9, 2016 at 10:32 pm (7 years ago)I love timed workouts when I don’t need to worry about counting reps. Since I workout in the morning sometimes I’m half asleep when I’m trying to count, hehe.
Julie @ Running in a Skirt
November 9, 2016 at 2:24 pm (7 years ago)These are some seriously good moves!! It looks intense, but totally worth it! Tweeted for you!
sweetandstrong
November 9, 2016 at 10:33 pm (7 years ago)Thanks Julie 🙂
Jen @ Pretty Little Grub
November 9, 2016 at 2:31 pm (7 years ago)This looks like a great quick and sweaty workout
sweetandstrong
November 9, 2016 at 10:33 pm (7 years ago)It sure is Jen, hope you’ll give it a try someday!
Annmarie Licatese
November 9, 2016 at 2:53 pm (7 years ago)Oooh this looks fun! Pinned it for later so I can give it a try when I am feeling brave 🙂
sweetandstrong
November 9, 2016 at 10:34 pm (7 years ago)Thanks Annmarie! I hope you give it a try someday!
Evangeline
November 9, 2016 at 3:43 pm (7 years ago)Oooh I love a good cardio workout. I might try it out today! It’s raining so running is a no go.
sweetandstrong
November 9, 2016 at 10:34 pm (7 years ago)Yea I can’t do running in the rain or when it gets too cold. Which is why I love bodyweight moves!
Lauren
November 9, 2016 at 7:11 pm (7 years ago)oh this looks like a fabulous workout! I love burpees!
sweetandstrong
November 9, 2016 at 10:35 pm (7 years ago)So glad I’m not the only one that’s a fan of burpees, I don’t feel like there are too many of us, lol.
Sarah @ BucketListTummy
November 9, 2016 at 8:04 pm (7 years ago)Circuit style workouts are the only way I can do strength training and abs. This looks hard! Pinning it!
sweetandstrong
November 9, 2016 at 10:35 pm (7 years ago)Same Sarah! I hope you give it a try someday 🙂
Susie @ SuzLyfe
November 9, 2016 at 8:29 pm (7 years ago)True story, I cannot do tuck jumps. AT ALL.
sweetandstrong
November 9, 2016 at 10:36 pm (7 years ago)Susie I used to look so silly doing them, but after some practice I think I finally got them. I can’t do them quickly in a row, but hey baby steps. You can do IT!
Jess @ run pink
November 9, 2016 at 9:51 pm (7 years ago)This looks like a fun routine! I’ll tuck it in my fitness toolbox!! Thank you for sharing. 🙂
sweetandstrong
November 9, 2016 at 10:36 pm (7 years ago)Thanks Jess I hope you give it a try someday 🙂
Stephanie @ Wholesome Paradise
November 10, 2016 at 1:57 am (7 years ago)This post reminded me that I need to workout more. I haven’t had any motivation for it lately.
sweetandstrong
November 14, 2016 at 10:06 pm (7 years ago)It’s so hard to find motivation this time of year. I just love the energy it gives me!
Autumn @ AutumnPTW.com
November 10, 2016 at 2:55 am (7 years ago)These are some of my favorite moves! I love bodyweight workouts, that you can do anywhere! Adding to my to do list 😉
sweetandstrong
November 14, 2016 at 10:06 pm (7 years ago)Yes, I’m all about workouts I can do at home or when traveling. Body weight movements are the way to go!
Nicole @ Fitful Focus
November 10, 2016 at 12:21 pm (7 years ago)Shoulder touches are always surprisingly tough! Great workout!
sweetandstrong
November 14, 2016 at 10:07 pm (7 years ago)Funny story, I do this move with my elementary students, and little kids love it and are really really good at it!
Emily
November 11, 2016 at 3:33 pm (7 years ago)Cardio and Abs workouts are some of my favorite workouts; they are so well balanced! 🙂
sweetandstrong
November 14, 2016 at 10:07 pm (7 years ago)I know right! And I am a cardio lover, so enjoy workouts where I can leave the weights every so often.
Jessie @ The Acquired Sass
November 11, 2016 at 5:02 pm (7 years ago)I love this, because I’m constantly looking at ways to incorporate strength AND cardio, and this looks like a good one. I am good about coming up with running workouts, or weight lifting routines, but struggle with circuits like these!
sweetandstrong
November 14, 2016 at 10:08 pm (7 years ago)So how about you give this a try and share a good running workout with me, deal?!? I feel like I do the same treadmill workout every week.
Jessica @ Citrus Blossom Bliss
November 14, 2016 at 7:00 pm (7 years ago)I’m always on the lookout for a new workout routine. I can’t ever decide if I need to do more cardio or weight lifting, but it might have to be both! This looks like a great routine!
sweetandstrong
November 14, 2016 at 10:17 pm (7 years ago)I’m a believer in doing a bit of everything! I like doing cardio on the days I’m really sore from weight lifting. I feel like it helps with my muscle recovery.