35-Minute Low Impact Cardio At Home (No Equipment + No Repeats)

How To Do High Knee Skips

1. Start standing in an athletic position, feet under hips, both hands raised in the air above your head.
2. Perform a high knee “skip” as you drive your right knee up, aiming to get your right thigh parallel to your right hip (90 degree bend in right knee).
3. As you drive your right knee up, bring your left hand down to tap your right knee.
4. Return your right foot to the ground and repeat on the opposite side; driving your left knee up and tapping it with your right hand.

How To Do Swing Squats

1. Start in an athletic position, feet just outside of hips, toes pointing forward or slightly out, slight bend in your knees.
2. Sit your hips back, lowering down into a squat, sweeping your arms back behind your hips as you sit back.
3. Then, explosively drive through your legs to stand up as you swing your arms overhead.
4. As you stand, you have the option to add a calf raise; lifting your heels off the ground as you fully extend your hips and arms.

How To Do A Lateral Lunge and Two High Knees

1. Start standing, feet under hips, core engaged.
2. Take a large step out towards your right, keeping your left foot in place. Sit your hips back. Think of performing a single leg squat on your right leg (left leg remains straight).
3. Then, drive off your right foot to return to the starting position, with your right knee in line with your right hip.
4. Perform two high knees, driving first your left, then your right knee up towards your chest.

How To Do A Lateral Shuffle and Chop

1. Start in an athletic stance, feet hip-width apart and knees bent. Clasp your hands together.
2. Perform two large shuffles to the right side of your mat. On the final shuffle, rotate your torso as you “chop” your hands crossbody. Think about the driving power coming from your hips and core.
3. Note, toes follow hips and hands to the right.
4. Then, perform two large shuffles to your left. On the final shuffle, rotate your torso, turning to face the left as you chop your hands crossbody.

Modification: If core rotation does not feel good for you, perform a “push” with your palm instead of a chop.

How To Do A Jab, Cross and Four Speedbags

1. Start standing, feet shoulder-width apart, knees bent, core engaged. Open your hips to the left so your left foot is forward and right leg is back. Bring your hands or knuckles up to “defend” your face in a guard position.
2. With your left arm, “jab” forward towards the front of the room. Pull your left arm back to your defensive position.
3. Then, perform a “cross” punch with your right arm, using the power in your hips to drive your right arm across your body towards the front of the room. Pull your right arm back into defensive position.
4. Then imagine you’re hitting a “speedbag” with arms overhead for a four-count. Make small circular motions with your fists as you “hit” your imaginary boxing bag.

How To Do 45-Degree Jacks

1. Start standing, feet under hips and core engaged, arms at your side.
2. Step your left foot up and out towards the left front corner of your space (45 degrees). As you step forward, “jack” your arms overhead. The bigger the arms, the higher the heart rate.
3. Pull your leg back to center as you return your arms to your sides.
4. Then, step your right foot up and out towards the right front corner of your space (45 degrees), jacking your arms overhead.

How To Do Lateral Shuffles

1. Start in an athletic stance, feet hip-width apart and knees bent.
2. Perform two large shuffles to the right side of your mat. On the final shuffle, bend your knees, bringing your left hand down to tap the mat.
3. Then, perform two large shuffles to your left. On the final shuffle, tap down towards the mat with your right hand.