9 Cardio Steps To Do At Home

Target Areas:  Hips & Quads

• Bend both elbows to a 90-degree angle. 
• Stand on your right foot as you kick your left heel back toward your butt and bring your right arm forward. 
• Then drive your right elbow backward and bring your left arm forward as you hop to your left foot and kick your right heel back to your butt. 
• Continue to alternate arms and legs for up to 60 seconds. 

STEP 2: High Knees

Target Areas:  Quads, butt, and core.

• Bend each elbow to a 90-degree angle. 
• Stand on your right foot as you lift your left knee to hip height and bring your right arm forward. 
• Then swing your right arm backward and bring your left arm forward as you hop to your left foot and lift your right knee to hip height. 
• Continue to alternate arms and legs in quick succession for up to 60 seconds. 

STEP 3: Reverse Lunge Knee Pump

Target Areas:  Butt, quads, hamstrings, arms and core.

• Start with your feet together. 
• Take a large step back with your right foot. 
• Keeping your left knee behind the left toes, bend your front knee and lower your body straight down toward the floor until your front thigh is nearly parallel to the ground. 
• With a soft bend in the elbows, bring both arms straight overhead.
•  From this position, press into your left heel as you straighten your left leg, bring your right knee in toward your chest, and swing both arms down toward your sides. 
• Return to starting position to complete one rep. 
• Continue for up to 60 seconds, then reverse legs and repeat for the same amount of time on the opposite side.

STEP 4: Reverse Lunge Cross-Body Punches

Target Areas:  Butt, quads, hamstrings, core and back.

• Take a large step back with your left foot.
• Keeping your right knee behind the right toes, bend your front knee and lower your body straight down toward the floor until your front thigh is parallel to the ground. 
• Without coming up from this position, make a fist with each hand and bend your elbows to bring your fists up to your chest.
• Twist to the left as you punch diagonally across your chest with your right hand.
• Twist back to center and bring your right fist back into your chest, then twist to the right and punch diagonally across your chest with your left fist.
• Come back to center to complete one rep. 
• Continue to alternate for up to 60 seconds, then reverse legs and continue to punch with alternating arms for the same amount of time.

STEP 5: Sumo Squat Jumps

Target Areas:  Butt, quads, hamstrings, and calves.

• Stand with your feet wider than shoulders-width apart and point your toes about 45-degrees outward. 
• Keeping your shoulders stacked over your hips, reach both hands down toward the floor as you bend your knees to lower your torso straight down until your thighs are nearly parallel to the floor. 
• From this position, press up through the soles of your feet as you extend your legs and jump straight up. 
• Land lightly with soft knees and your feet in starting position to complete one rep. 
• Continue this for up to 60 seconds. 

STEP 6: Mountain Climbers

Target Areas:  Core, back, chest and legs.

• Get into a push-up position with your shoulders stacked over your wrists. 
• From this position, engage your core as you drive your left knee in toward your chest. Place the left foot back on the ground in push-up position, then drive your right knee in toward your chest. 
• Continue to alternate in quick succession for up to 60 seconds.

STEP 7: Lateral Lunges With High Knee Hop

Target Areas:  Core, back, legs, hamstrings, knee and arms.

• Stand on your left foot and bring your right knee in toward your chest as you drive your left arm up for balance and drive your right elbow behind you. 
• From this position, step your right foot out to the side and bend your right knee to lower into a side lunge as you drive your right arm forward for balance and bring the left elbow behind you.
• Press into your right foot as you alternate arms and extend the right leg to lift up out of the lunge. 
• Bring your right knee back into your chest to complete one rep. 
• Continue lunging to the right for up to 60 seconds, then lunge to the left for the same amount of time.

STEP 8: Bob & Weave Squat

Target Areas:  Thighs, butt, core, arms, and back.

• Stand with your feet slightly wider than shoulders-width apart, and bend your knees to lower your torso toward the ground. 
• Make a fist with each hand, and bring both fists in toward your chest. 
• From this position, stand as you lift your right heel off the ground, twist from the waist toward the left, and punch your right first across your chest to punch toward the left. 
• Turn back to center, and bring your right hand and heel back to the starting position as you bend both knees and lower down to the starting position. 
• Then straighten your legs as you lift your left heel off the ground, twist from the waist toward the right, and drive your left fist across your chest to punch toward the right. 
• Turn back to center to return to starting position and complete one rep.
• Repeat this for 60 seconds.

STEP 9: Knee Drives

Target Areas:  Core, arms and legs.

• Stand with your feet slightly wider than shoulders-width apart and your weight in your right foot. 
• Drive both arms straight up over you right shoulder. 
• Engage your core as you bring both arms down toward your left hip, and lift your left knee in toward your chest. 
• Return to starting position to complete one rep. 
• Continue for up to 60 seconds, then repeat for the same amount of time on the opposite side.