This Home Cardio Workout Will Get Your Heart Pumping

All you need to complete this fast-paced, no-kit circuit session is a “don’t quit” attitude.

If you’re looking for effective home workouts to do during the COVID-19 lockdown then try the website of London studio Flykick, which is posting workouts every Friday.

The Fitness Friday sessions include an exceptionally useful timer that displays the exercise you’re meant to be doing and how long for so you can follow it in real time. If you’re not sure how to do the move listed, there are accompanying YouTube videos that demonstrate each one.

For an example of the kind of workout you can expect, give this circuit session created by Flykick instructor Lily-Blue Beaumont a go.

How To Do This Workout

The workout is made up of two blocks. Complete six rounds of the first block, and then step things up for the final block which you’ll complete three times for nine rounds in total. In each round you do eight exercises for 30 seconds each, then move on to the next one without taking a break. After one round you get a minute’s rest, then go through that block of exercises again.

Block 1

Complete six rounds of the following before moving on to the next block.

1 Walking plank

Time 30sec Rest 0sec

Get into a plank position supported on your forearms. Push yourself up one arm at a time until you’re on your hands, then come back down onto your forearms.

2 Press-up

Time 30sec Rest 0sec

Start in a high plank position, or drop to your knees for an easier variation. Lower your chest until it’s just above the floor, then push back up.

3 Plank

Time 30sec Rest 0sec

Get into a plank position supported on your forearms and hold it for the time.

4 Plank jack

Time 30sec Rest 0sec

Stay in your plank position and jump your feet out to either side at the same time, as if you were performing a jumping jack, and then back to the middle.

5 Runner’s lunge

Time 30sec Rest 0sec

From a standing position take a big step forwards on your left leg. Bend your front knee until it’s at 90° and then put your hands either side of your front foot, keeping your back leg straight. Hold this position for the time, feeling the stretch in your hips and leg muscles. Alternate legs with each circuit.

6 Jump lunge

Time 30sec Rest 0sec

From standing, step forwards into a lunge and lower until both knees are bent at 90°. Push back up explosively, jump up and swap legs quickly so you land in a lunge position with your other leg forwards.

7 High knees

Time 30sec Rest 0sec

Sprint on the spot, raising your knees as high as you can.

8 Burpee

Time 30sec Rest 60sec

From standing, drop your hands to the floor either side of your feet, then jump your feet backwards to land in the high plank position. Jump your feet forwards to your hands again and leap up, taking your hands above your head (make sure the ceilings in your house are high enough).

Block 2

Finish your workout strong with three rounds of the following.

1 Walking plank

Time 30sec Rest 0sec

2 Press-up

Time 30sec Rest 0sec

3 Mountain climber

Time 30sec Rest 0sec

In a high plank position, alternate driving each knee up towards your chest as fast as possible.

4 Plank jack

Time 30sec Rest 0sec

5 Jump squat

Time 30sec Rest 0sec

Stand with your feet hip-width apart. Sit back into a squat until your thighs are parallel to the ground, then drive back up and jump up. Land softly and go straight into another squat.

6 Jump lunge

Time 30sec Rest 0sec

7 Burpee

Time 30sec Rest 0sec

8 Chest-to-floor burpee

Time 30sec Rest 60sec

Perform a burpee as before but when you drop to a high plank position, lower your chest to the floor and push back up before you bring your feet forwards again.

Written by Nick Harris-Fry for Coach and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.