Running a new route can feel exciting one day and a total drag the next. If you are someone that likes to run (or doesn’t like to run) and doesn’t feel up for a run, we have you covered. Did you know that in order to get in a great cardio workout you don’t necessarily need to run, or bike or row or jump on any sort of cardio equipment? You can get your heart pumping just by using your own bodyweight and enough space for your body to get down into a plank position.
23 Minute Cardio Workout that Does Not Involve Running or Equipment
This workout is designed to perform like what is called an EMOM. EMOM stands for every minute on the minute. This means you will perform the number of repetitions listed for an exercise in one minute. If you finish the exercise before the minute is up, then you get to rest for the remainder of the minute.
23 Minute EMOM
15 Burpees
25 Sit-ups
30 Mountain Climbers
40 Air Squats
20 Jump Lunges
15 Pop-up Crunches
15 Push-ups
10 Tuck Jumps
10 Burpees
20 Sit-ups
25 Mountain Climbers
35 Air Squats
15 Jump Lunges
10 Pop-up Crunches
10 Push-ups
15 Tuck Jumps
5 Burpees
15 Sit-ups
20 Mountain Climbers
30 Air Squats
10 Jump Lunges
5 Pop-up Crunches
5 Push-ups
You may notice that this workout is three rounds of the same exercises, but as you progress the repetition count decreases. If this workout seems super challenging at first, then I am sure you are glad to hear that it gets a bit easier as you move through the workout. On the flip side, if the workout does not seem as challenging the first eight minutes, then feel free to add at least 5 more repetitions to each exercise.
