15-Minute Cardio Workout At Home (No Equipment, No Jumping)

Break a sweat, get your heart pumping and burn calories with this NO EQUIPMENT Cardio Workout At Home! Bonus: there is NO JUMPING (but trust me, it’s still intense!).

✨THE WORKOUT: 15-Minute Cardio Workout At Home ✨

► EQUIPMENT: None, just your bodyweight!

⭐️ And here’s my OVERSIZED YOGA MAT (affiliate link) – http://gorillamats.com?aff=5
*The exact mat I have — Premium Extra Large Exercise Mat 8′ x 4′ x 1/4″
DISCOUNT CODE: NourishMoveLove

► INSTRUCTIONS:
Follow along with the video above. I’ll coach you through all 9 full body exercises, offering form cues and motivation along the way.

It looks like this:
✔️ 9 Full Body Cardio Exercises (No Jumping!)
✔️ Timed Intervals (30 seconds work, 10 seconds rest)
✔️ Repeat each move x2, then close it out and move on to the next move.

►Workout Outline:

1️⃣ 3 Way Lunge + Knee Drive (right first set, left second set)
2️⃣ Lateral Lunge + Curtsy Tap Downs (right first set, left second set)
3️⃣ Squat Alternating Tap (Toe Tap Back first set, Heel Tap front second set)
4️⃣ Staggered Squat + Knee Drive (right first set, left second set)
5️⃣ Staggered Squat + Woodchop (right first set, left second set)
6️⃣ Lateral Push Back 45 Degrees (right first set, left second set)
7️⃣ Step In Burpee + 2 Lunges (front lunges first set, back lunges second set)
8️⃣ Forearm Plank Alternating Star Taps
9️⃣ Reverse Table Top Hip Thrust + Kick

►TIME STAMPS:
00:00 Workout Introduction
00:43 Cardio Workout Warm Up
03:00 Cardio Workout At Home
15:11 Cool Down

❤️ Find this workout on the blog: https://www.nourishmovelove.com/15-minute-cardio-workout-at-home/

► Cue up your favorite music, press ‘play’, and let’s knock it out!
Here’s my workout playlist: https://spoti.fi/32fRMuK
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TRY MORE of My MOST POPULAR No Equipment Workouts on YouTube:
► 30-Minute Full Body Tabata – https://youtu.be/sk3dKrEsEiw
► 35-Minute Full Body HIIT – https://youtu.be/0f9_d8I0DSE
► 30-Minute Full Body Cardio Barre – https://youtu.be/z56tChgx_Ps
► 35-Minute No Jumping Tabata HIIT – https://youtu.be/MBUzuMznRCc
► 15-Minute Abs, Butt + Thighs – https://youtu.be/MNJBQmuUfP0
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⭐️FAQ’s + TRAINER TIPS:

►How often should I do this workout?
It all depends on your current fitness routine and goals. I suggest 2-3 strength training workouts per week and 1-2 Cardio workouts per week.

A well-rounded fitness plan will include a variety of workouts. Download one of my FREE Home Workout Plans (all with full Youtube videos!): https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/

►?Is this workout Pregnancy-Friendly? Yes! As always, you know your body best! I suggest dropping to your knees for the planks or adding a chair and performing these exercises from an incline.
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