24 Minute Cardio Workout At Home That Actually Works!


24 Minute Cardio Workout At Home

What Is A Good Cardio Workout At Home?

Cardio workouts are a great way to get fit and healthy. They’re cost effective because they do not require much home gym equipment, and will get your heartrate seriously pumping!

Follow my 24 minute cardio workout at home to tone your full body, and start blasting stubborn fat away fast! This home workout can be completed almost anywhere in your home. If there’s room for your exercise mat, there’s room for your workout!

Home Gym Equipment
Home Gym Equipment

24 Minute Cardio HiiT Workout

Before starting this cardio workout at home, make sure you warm up correctly first. Start your session by completing my 4 Minute Warm Up Home Exercises, then progress to the home workout plan below:

Exercise v Rest Ratio

45 Seconds – 1st Exercise

30 Seconds – Rest

45 Seconds – 2nd Exercise

30 Seconds – Rest

ETC …

Complete all exercises, following the 45/30 second workout structure.

Try not to exceed the rest period stated, because it is deliberately kept short to ensure your heart rate stays high throughout the HiiT home workout. This is beneficial to the body, and the workout results you achieve, because it helps maximise and scorch those excess calories.

Always stretch before each workout
Always stretch before each workout

Beginners and Advanced

This high intensity workout is suited for both beginners, and the more advanced users. Try to complete each exercise as quickly as you can, ensuring you maintain correct form throughout your home workout.

If you’re a beginner, or new to high intensity interval training this exercise routine is going to feel quite brutal! Stick with it though, and you will find your body quickly growing stronger, fitter and healthier after every session.

I’m not going to lie and tell you that this exercise routine will feel like a walk in the park, after just a few attempts. It won’t! Be prepared to get sweaty on every single workout! If you aren’t feeling sweaty at the end, you haven’t pushed yourself hard enough!

What I do promise you, however, is that you will feel the fitness benefits after just 3 workouts. This was the story for me, anyhow! Looking back on when I first started HiiT, I seriously thought I had killed my body. My first workout felt like a grueling process. My entire body felt sore for days. On the flip side though, the endorphins released during the intense workout had massively energised me, and I felt great, mentally and physically.

Endorphin release after exercising
Endorphin release after exercising

Fitness Blog: Tip

If you are feeling sore, the day or two after this workout, always listen to your body. Your body needs adequate rest and recovery before being pushed to complete another 24 minute cardio workout at home.

Rest days are important
Rest days are important

Home Workout Plan

WORKOUT ROUTINE

Exercise: 45 Seconds

Rest: 30 Seconds

Numbers of sets: 4

How many of the following exercises, can you complete in just 45 seconds? Leave a comment to let me know!

EXERCISE PLAN:

1. Jumping Jacks

2. Butt Kicks

3. Burpee with Push Up

4. Skipping

5. Jumping Squats

6. Mountain Climbers

Skipping
Skipping

1. Jumping Jacks

Jumping Jacks are the same as star jumps!

This full body workout is often used within HiiT workouts because it is simple to learn. It offers a great cardio workout for people of all levels of fitness. The following body parts are worked in Jumping Jacks: abs, lower back muscles, calves, shoulder abductors, core muscles and hip abductors.

HOW TO DO A JUMPING JACK

  1. Stand with your feet together, and your arms by your side. 
  2. Bend your knees slightly.
  3. Jump into the air.
  4. As you jump, spread your legs outwards so that you land with your feet shoulder width apart. At the same time, stretch your arms into the air. If that’s hard to visualise, then think about jumping into the shape of an ‘X’. Is that easier?
Cardio Workouts
Cardio Workouts

2. Butt Kicks

This is a great cardiovascular exercise that works your hamstrings, glutes and backs of the legs. Butt kicks are often used in warm up routines and HiiT Workouts. Another easy to learn exercise, that can be completed anywhere in the home!

HOW TO DO BUTT KICKS

  1. Stand with your feet slightly apart. Hands up, and elbow bent to a 90 degree angle. If you aren’t too sure what this means, basically you should be holding your arms up in a running position.
  2. You are now going to jump from one foot, to the other, lifting your feet as high as you can. The aim is to hit your butt cheeks (a.k.a. glutes) with your foot, each time.
Butt kicks work your legs and hamstrings
Butt kicks work your legs and hamstrings

3. Burpee With Push Up

Burpee’s with a push up are my absolute favourite cardio workout at home. This exercise not only looks cool, but also packs a real calorie punch, because it engages your entire body. According to StyleCraze, the burpee is an ultimate fat burning workout because “it helps you to burn up to 50% more fat than any other conventional workout” (source).

This full body workout will work your abs, thighs, hamstrings, chest, legs, arms and deltoids. 

HOW TO DO A BURPEE WITH PUSH UP

  1. Stand up straight with your feet slightly apart, both arms stretched up high into the air.
  2. As you bend your knees (like you are starting to crouch), lower your arms.
  3. Place both hands on the floor in front of you.
  4. Jump both feet backwards, so that you are in a full plank formation. Your arms will be straight, rigid. Ensure your body is straight from head to toe, with your weight rested mainly on your hands and arms. For more information on the plank aspect, read my article ‘Abs Workout At Home: How To Do A Plank‘.
  5. Complete a push up: This is done by carefully bending your elbows, so that you are lowering your entire body towards the ground. Then, use your arm muscles to push your entire body back upwards into a full body plank position. Your arms should once more be straight.
  6. Jump both feet in towards your hands.
  7. Immediately jump upwards, so that your feet are slightly apart once more, and both hands are above your head.
  8. Repeat.
How To Do A Plank
How To Do A Plank

4. Skipping

We are all still big kids at heart! So, why not feel like a kid again by incorporating skipping into your home workout?

Not only is this a fun exercise, it also tones your lower body and legs. And if that wasn’t already good enough, it’s known to help with weight loss too. According to NDTV Food, using a “bouncing rope for 30 minutes can burn roughly 300 calories”. WOW! That is serious calorie burning.

This is a fab cardiovascular workout that really gets the heart rate up. It helps your heart perform more efficiently too, keeping it healthy. Improved heart health results in improved stamina.

Calorie Scorcher
Calorie Scorcher

HOW TO DO SKIPPING

The best skipping rope, that I have ever purchased was included within this fitness equipment box. It’s a great set available on Amazon, and super affordable. In fact, I was surprised just how much was included with the box!

Included in the premium fitness equipment box are: Ab roller with knee pad, skipping rope, and, rotational push up bar/push up stand. This box has everything you need, to get started on your fitness journey.

  1. Stand up straight, feet slightly apart.
  2. Hold skipping rope handle in each hand.
  3. Place skipping rope length behind you.
  4. Use your hands to swing skipping rope over your head, from behind you.
  5. As the skipping rope starts to fall in front of you, jump over the length of it, with both feet.
  6. Repeat process.
Jumping over skipping rope
Jumping over skipping rope

5. Jumping Squats

This explosive exercise will seriously work your hamstrings, glutes, calves, core, and quadriceps.

If you’ve never tried jumping squats before, be prepared for them to feel far harder than you expect! I’m not trying to scare you with this statement, only make you aware that it’s not a walk in the park exercise! You are highly likely to have sore hamstrings and glutes the next day or two. This usually only lasts for the first few times you complete the exercise. As with any other exercise, the more times you do it, the easier it becomes. You might want to give up on day 1, but don’t! (We’ve all felt this at one stage or another!).

HOW TO DO JUMPING SQUATS

  1. Stand with your feet shoulder width apart
  2. Lift your arms out in front of you, and place your palms together. You should now be holding your own hands.
  3. Lower yourself into a normal squat position. In order to do this, imagine you are about to sit down on a chair. When you have reached ‘sat down’ position, your thighs will be parallel to the ground. You may find it difficult to be completely parallel to the floor, so don’t worry about this. 
  4. Engage your core body muscles and explosively jump up into the air. As you do this, swing both arms downwards towards your sides. Your arms will be in an upside down ‘V’ position, rather than against your sides.
  5. As you land, make sure you bend your knees (to take the full force of the impact). You should land in a squat position. Whilst landing, swing your hands back in front of you, once again holding your own hands.
Explosive Exercises Will Burn Fat
Explosive Exercises Will Burn Fat

6. Mountain Climbers

The mountain climber is a super fat burning cardio workout. This full body workout helps to build lower body strength, and will get your heart pumping from the word ‘go’!

This compound exercise (works multiple muscle groups at the same time) will help to strengthen your arms, legs and glutes. The core muscles, which include your abs, hips and back are also demanded to work hard because they are needed to keep your body stable.

It really is one of the ‘must have’ exercises to include within any high intensity interval workout.

Mountain Climber Exercise
Mountain Climber Exercise

HOW TO DO A MOUNTAIN CLIMBER

  1. Place both hands on the ground, shoulder width apart. 
  2. Straighten your arms, so that they are rigid.
  3. Stretch both legs out behind you, so that your body is completely rigid.
  4. You are now in a full body plank position.
  5. Lift one leg after each other, in towards your chest. You will jump between each leg movement.
  6. Maintain your balance.
Full plank position
Full plank position

KGS Health and Fitness

Hi, I’m Katrina!  Welcome to my HEALTH and FITNESS website. KGS Health and Fitness was created to motivate people to get fit, and start living a healthier lifestyle. Explore my healthy recipes to find tasty meal ideas. Get active by following my varied fitness routines.

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