At Home Cardio Workout, No Weights Required

Don’t let not having weights at home cause you not to workout! I have an at home cardio workout that doesn’t require anything but your body weight. Many people think that they cant get a great workout unless they have some type of weights and that couldn’t be further from the truth. The fact is that body weight exercise routines are simple, fast, and require no money. All you need is 20 minutes per day and some space to workout with.

With this Workout No Weights are Required

For this at home cardio routine you are going to do a circuit of five exercises that for a minute each with no rest in between the sets. So you will do one minute of jump rope followed by burpees and so one. Do one complete rotation of the exercises and rest for one minute then start again. So let’s get started with this workout.

Jump rope:

Start the routine skipping rope a fairly moderate pace for one minute. Make sure that you have a clock or timer in front of you so that you are doing exactly one minute of jumping rope.


After one minute of jumping rope transition into burpees. This is going to be a killer full body workout just from doing these two exercises back to back. Begin in a squat position with your hands on the floor in front of you. Then quickly push your feet back until you are in a push up position and immediately return back to the squat position. From there jump in the air as high as possible from your squatting position and then repeat for one minute.

High Knees:

High knees are similar to just running in place. What you want to do is make sure that your knees are coming up as high as they possibly can for the entire minute. Don’t start letting them go below your waist at anytime doing the entire minute. This will work your core area and you will feel a burn in you abs.

Jumping Jacks:

Many people forget that jumping jacks are a full body workout that requires no weights. The proper way to do a jumping jack is to start with your feet together and arms to the sides. Make sure you tighten your core muscles and stand straight up. Jump moving you feet apart past shoulder width while raising your arms in the air over your head, making sure you stay on the balls of your feet and return to the starting position.

Planks Exercise:

After jump jacks get on the floor or mat and lay down like you are about to do a push up. Place your elbows and forearms underneath your chest while propping yourself up to form a bridge using both your toes and forearms Maintain a flat back and do not allow your hips to sag towards the ground or to go upwards forming a hump. Hold the position for 20 seconds and rest for 10. Repeat twice.

After doing the planks rest for one minute and repeat this at home workout. Not only will you be sweating but you will have burn serious calories, be down in less than 20 minutes and best of all with this workout no weights were required.

The Benefits Of Using Pilates In Your Home Fitness Workouts

Oftentimes workouts at home tend to focus on aerobic and strength training exercises in order to improve physical conditioning, and there is no doubt that such a program can be effective for many. But another key ingredient of physical health can go unnoticed if you aren’t careful and that is flexibility of the muscle groups of your body. Strong muscles that aren’t flexible can be prone to injury, so pilates exercises help round out a good home fitness exercise routine.

In case you are wondering what pilates is, it’s a system of strengthening the mind and body through a set of movements that emphasize proper breathing and posture. It was initially developed by Joseph Pilates almost 70 years ago to help him overcome some persistent childhood sicknesses. It worked so well that he began to teach others his system for personal exercises using body resistance. As others began to see benefits the word spread and now pilates has millions of adherents and practitioners who use it regularly to stay in shape.

When using a home gym you tend to focus on certain muscle groups and target them to the exclusion of others. There is nothing wrong with this but inserting some pilates movements into your daily workout routine can help make sure that all your muscles get the attention they need. It also helps insure that the muscles that you are building also retain a good measure of flexibility rather than just size alone. As we age flexibility becomes much more critical and so pilates works especially well in this area for people who are middle-aged and up.

If you want to build big muscles, pilates will not accomplish that goal. However, large muscles can make one susceptible to injury if they don’t get the proper conditioning, so pilates exercises can even help the bodybuilding folks if it is used in addition to their muscle workouts. It helps elongate muscles instead of just build them up and places an emphasis on body movement and position. This leads to graceful body movement, and reduces sports injuries.

Pilates focuses on building a strong core in the stomach and back of the individual and so it has also been known to be very effective for patients that have lower back pain problems. Oftentimes, these back pain issues are aggravated by some muscles not being as strong as they should be and causing other muscles to be overworked as a result. Since pilates is so low impact and is usually done in lying or sitting positions it is also usually a very safe exercise to perform, but as always it is good to get a doctor’s approval before you begin any new exercise routine.

If you have been using traditional exercise equipment in your home fitness workouts, maybe it’s time to consider adding in a pilates exercise routine as well. To get started you can buy books and DVDs that can help you learn many basic pilates movements or you can also attend classes and be taught by a good instructor how to set up a pilates routine that will be best for you.