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Even though strength training is star player in any fitness routine, that doesn’t mean good ol’ cardio is getting the boot. But if you don’t have time to grind it out on the treadmill a few days per week, no worries—in fact, an at-home cardio challenge can be even more efficient and effective by utilizing high-intensity intervals (and working in some of those strength moves, too).
If you’ve got about 25 minutes, you’ve got time for this workout, developed for SELF by trainer Melody Scharff, an instructor at The Fhitting Room. It features bodyweight strength moves, but since they’re done in quick intervals, they’ll keep your heart rate up (the hallmark of a solid cardio workout).
“This workout targets the whole body and gives you the best of both worlds—building muscle and torching calories,” says Scharff. “Plus, the intervals in both circuits have built-in recovery.” This workout doesn’t require any equipment—just a spot on the floor where you can get to work.
Part one: Do each of these moves for 45 seconds, resting for 15 seconds after each exercise. Repeat this circuit twice.
1. Butt Kicks — 45 seconds
- Stand with feet hip-distance apart.
- Kick your left foot and calf up to your left glute, keeping your knees and thighs parallel to each other.
- Set your foot back down and repeat with your right foot. Continue alternating quickly for 45 seconds.
2. Jump Squats — 45 seconds
- Stand with your feet slightly wider than hip-distance apart.
- Bend your knees and sit your butt back, keeping your chest upright.
- Jump up into the air as high as you can. Land softly, immediately lowering into the next rep.
- Do as many reps as possible in 45 seconds.