Here’s how to turn go-to moves into a quick (but sweaty) home exercise sessions that you can do in your bedroom. Zero equipment needed.

If the word ‘cardio’ makes you think of running 10 km or cycling 50 km, then we are here to set the record straight: Doing cardio doesn’t have to involve running, cycling or doing anything at long distance, for a long time. It simply means exercises that work your cardiovascular system and get your heart rate pumping. Research has long shown that revving your heart rate regularly can keep your cells and blood sugar healthy, strengthen your heart and boost your mood. This is great news for anyone exercising at home, especially if you don’t have that much space to work with.

At-home workouts can be buggers to keep consistent with, because you’re training in your space, surrounded by all the temptations (like that comfy couch and box of biscuits). Simple advice is to train outside in your garden, garage or balcony and keep the workouts short but intense. You can go for 30 minutes and burn more calories than training for an hour, you just have to be smart with the structure and exercises. Go-to bodyweight exercises light up all of the major muscle groups and get your heart pumping. These short workouts are bodyweight-based and do not require any form of equipment. They’re just a whole lot of reps and little rest…

20-MINUTE EMOM (Every Minute On The Minute)

An EMOM is an ‘every minute on the minute’ exercise. To keep this workout simple, work for 40 seconds and rest for 20. As the minute changes, switch the exercise. You will end up doing this EMOM for four rounds in total with a full 60-second break after every fourth minute.

Minute 1: Squat Hold

With your feet shoulder-width apart, do a squat, ensuring that your hips dip below the knees. Keep your spine straight and feet flat on the ground while dropping into the squat. A tight core will also keep you stable in the hold.

Minute 2: Negative Sit-Up

Lie on your back. Do a sit-up, coming all the way up at the top of the move. When dropping down, go as slowly as you can until your back touches the ground. Keep it slow and controlled: 1 second up and 3 to 5 seconds down. This will isolate your core and make it more challenging.

Minute 3: Pelvic Raise

Lie on your back with both feet on the floor, with your heels about a foot’s length from your bum. Lift your waist off the ground and squeeze your glutes – get your waist as high as possible. Pause for one second at the top before dropping down into your next rep.

Minute 4: Extended Plank

The extended plank is pretty much a push-up without the push. Hold the top position, ensuring your arms and back are completely straight, and your waist is in line with your shoulders.

Minute 5: Rest

20-MINUTE AMPAP (As Many Rounds As Possible)

An AMRAP stands for ‘as many rounds or reps as possible’. It’s not intended to force you to go all out, but to help you stay consistent through a workout without destroying your lungs halfway through. This is the method of training often used to work on consistency and breathing. After the 20 minutes you should feel tired, not completely drained.

Mountain Climber x 15 reps

Start in the push-up. Keep your core tight, with your shoulders above your hands and your waist in line with your shoulders. One at a time, bring one leg into your chest as if you are running in the push-up. Your foot should only touch the ground once it’s fully extended back and the opposite leg is at your chest.

Out & About x 35 reps

Very much like mountain climbers, but this time you’re jumping inwards with both feet at the same time. Jump your feet to the left, back to the centre, to the right and back to the centre, and then straight back. This whole move is one rep, so get ready to feel the burn in your shoulders and core.

Tuck Jumps x 25 reps

Stand with your feet shoulder-width apart. Drop down into a squat and as you explode up, use that momentum to jump up off the ground and lift your knees up, in line with your waist. As you straighten your legs again, drop down into a squat and go into the next rep. Your upwards and downwards motion should be smooth, with no pauses in between. A substitute for beginners is high knees: run on the spot, but lift your knees as high as you can every time.

Down Up x 15 reps

Begin in the standing position. While lowering yourself to the ground, throw your legs back and catch your body in a push-up. Do a push-up (depending on your fitness level). Straighten up your arms, using that momentum to jump your feet in at the same, or you can jump one foot in and step the other in. By now, you should be at the bottom of the squat. Finish off with a squat jump, before dropping back down into a push-up.

Run for 150 m

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DIY Home Workout

To get the most out of your at-home cardio workout, start with a dynamic warm-up that gets you ready to sweat. Then string together whichever moves strike your fancy and follow them up with a cool-down. Try some of these full-body moves for a fun, sweaty session:

Lateral Toe Taps

Give this move a go and see how your heart races. Place a small object in front of your feet. Begin with your right foot on top of the object, keeping the weight in your left foot. Quickly switch feet so that your left foot is on the object. That’s one rep. Continue alternating feet while lightly tapping toes on the object.

Reverse Lunges With Knee Drives

Knee drives make the classic lunge more cardio. Start in a low lunge, with your right foot forward and left back, both bent at 90°, and your left hand on the ground, similar to the starting position of a race. Push through your right leg to take a jump into air, lifting your left knee off the floor. Reverse the move.

Plank Knee Tucks

Welcome your core to the party! Start in a plank with your hands below your shoulders. Push down into your hands to lift your hips up and back, while bending your left leg and pulling your left knee in toward your chest. Reverse the movement to return to the plank position, then repeat with the other leg.

Crab Toe Reaches

These get your core, arms, glutes and hammies firing! Start in a reverse table-top, with your knees bent, feet flat on the floor, arms extended slightly behind your body so your bum is lifted. Bend your elbows to lower your bum to the floor, then pop up and reach out your right arm to touch your left leg. Reverse the movement.

Lateral High Knees

Work on your cardio and coordination at the same time! This is like normal high knees, but you’re moving a few steps to each side. You can also slow this exercise down to nail the proper form before speeding up your hop-steps.

Plank Jacks

Here’s a killer core-cardio combo. Start in a high plank, with your feet shoulder-width apart. Hop your feet together, then back to the starting position. Place a looped resistance band around your ankles to up the intensity.

Squat Thrusts

This is a great low-impact alternative to burpees. Start in a high plank. Jump your feet forward to your hands, then lift your chest up and move into a low squat. Reverse the movement to return to start. Add a jump at the top to increase the intensity.

TIP: Have no clue what to do when training at home? Write down a list of all the exercises you can think of. Cut them up and throw them in a hat. Have a set amount of reps you want to do, then draw names from the hat. Do the exercise, then draw again, until you’ve done all the moves.

Words: Ray Toefy | Photography: Getty Images, Courtesy Images