At Home Eight-Minute Cardio Workout

Posted On Apr 6, 2017 By BowFlex Insider Team

At Home Eight-Minute Cardio Workout

Do you want to minimize your time spent working out while maximizing your energy and results? Exercising doesn't have to take a lot of time. This workout requires no equipment at all and will get you sweating up a storm. For maximum results be sure you're pushing your hardest.

If you don't want to spend hours in the gym, but look as if you do, then this at-home workout is right for you.

The three exercises in the video are sure to hit every part of the body:

  1. Deceleration Squat with 4 High Knee Drives

    Start by standing with your feet a little wider than hip-width apart, your toes turned out slightly and your arms resting at your sides. Bend your knees slowly, pushing your butt and hips out and down behind you as if you are sitting down into a chair. Lower your body until your thighs are parallel to the ground. As you lower down, raise your arms up and in front of you no higher than parallel to the ground. Straighten your legs to come up, and lower your arms back to your side. Finally, drive with the knees alternating sides twice for a total count of 4. Really use your arms to drive your knees. Repeat, starting with the deceleration squat.

  2. Skater

    From a normal standing position, take a big step out to the right. As you do, sweep your left leg behind you while bringing your left arm across your body. Then, step to the left, bringing your right leg behind you and your right arm across your body. Continue alternating sides, building up speed depending on your fitness level.

    Make it more challenging: Instead of stepping, hop from side to side. Take a nice wide jump and really try to stick your landing. Each time you land, keep your back foot about an inch off the ground to challenge your balance. Keep alternating sides increasing speed.

  3. Burpees Alternating with One Arm

    Crouch down and place one hand on the floor in front of you. Be sure the arm is directly underneath the shoulder. Hop your feet (walk them out if necessary) behind you into a plank (head, hips and heels in line) and balance between your feet and your one hand. Your other arm should be held close along your side or behind your back. Hop your feet back underneath you, stand up and switch arms. You can use both arms if you need to.

The faster you go with these exercises, the higher your heart rate will go. Be sure to be smart about it though and don't push your speed to dangerous levels. Always top out at a speed that allows you to maintain control and proper form for the exercise.

Want more quick workout ideas? Check out our Quick Workouts playlist on our YouTube channel.

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