Cardio Workout At Home

You need an intense cardio workout at home? Then this 15 minute bodyweight workout will do the work for you. Intense, simple and highly effective. Get workout details here. 


15 Minute Intense Cardio Workout At Home

Your Cardio Workout at Home


Cardio workout at home

Do 4 rounds of:

1. High knees - 10 repetitions

2. Speed burpee - 1 repetition

3. Straight punches - 10 repetitions

4. Speed burpee - 1 repetition

This is one set. You have to move through 10 sets to complete 1 round of your workout. The whole sessions is 3 full rounds.

Rest between rounds: 3 minutes 

PS: Apologies about the mistake at the end of the video. It says 2 more rounds to go, but they are actually - 3. 🙂

Why This Cardio Workout 

Is So Effective?

Cardio workout at home

I will be honest - I love this cardio workout. 

This is a pure form of intense cardio session. After 4th or 5th round is always hard to think, you'll certainly get "in the zone" and challenge not just your body but mentality as well. 

It's simple. You cannot get confused. 

There are only 3 exercises that you constantly rotate without rest. 

Count the sets every time you begin with the high knees. Every time you have to do 10 high knees, you will count the sets. It's the easiest way. 

What Are The Benefits of This Cardio Workout at Home?

Cardio workout at home

Enhanced fat loss, strength endurance, better cardio and conditioning.

In addition, you'll develop good stamina and agility of your limbs (legs and arms) which transformed into your daily activities will help you get more work done with less efforts needed. 

Additionally, you'll work on your arm and punch speed which will increase your confidence on the street (don't fight with people of course).

However, knowing that you have an arm and punch speed is kind of a cool skill to have in your sleeve. Don't you think the same? 🙂 

And not last, it's a circuit training workout. 

And the coolest part of performing bodyweight circuits is that you have freedom of performing your workouts anywhere and the intense nature of these movements will push your body to burn tons of calories.

Besides that, hours after your workout is done, your body will burn additional calories (caused by the afterburn effect or EPOC). A bonus in your fat loss journey! 

If you have liked the circuit workouts...

Check Out The Ultimate Circuit Training Guide For 2019

Get a 100% Customized
Training Plan

Just in case you need an individual training program with an exceptional support provided by your coach 🙂

Cardio workout at home

Here's What You Get: 

  • A 100% customized training plan based on your goals, lifestyle and needs. 
  • Your individual training plan can be adapted for a home, outdoor or travelling application.
  • High-intense, complex bodyweight exercises that will get you fit, help you lose more body fat and skyrocket your energy levels, stamina and endurance. 
  • Functional training plan that will fit your needs - you pick the duration and frequency of your workouts - your customized training plan can be build for 3,4,5 6 even 7 workouts per week. In addition, your program can be created based on your available time to workout - it can be from 12-15 minute to 45-60 minute workouts.
  • If you're looking for effective workout routines that will deliver sustainable results, then click the button below or simply hit the LIVE CHAT BUTTON so we can have a nice and friendly chat about your training goals and how precisely I will help you achieving them. And don't worry, I will never push you to buy. I'm not a fan of the hard-sales. 🙂 


Cardio workout at home

Cardio works.

You need it. You need resistance workouts as well. But if you neglect the cardio and conditioning, you're leaving lots of benefits on the table. 

When you're more strength endured, your life gets easier. It's logical. If you can endure more physical and mental activity in your workouts, you'll adapt and be the same in life.

And this is effective because your daily tasks will be so much easier for you. 

In this article, I have shown you a 15 minute cardio workout at home that's high intense and will challenge your whole body. 

Of course, you can try it outdoor or in a very tight hotel room. A complete freedom to workout anywhere you can. 

You only need a motivation to do it. 🙂 

If you haven't watched your workout video yet (jump to the top of the page).

Do you like cardio workouts or you prefer to do more resistance type of workouts? 

Comment below.

Thanks for reading! 

Big Love

Coach Vlad

PS: Here are the masters in the functional fitness industry in these days. Onnit!



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