For a short break form your regular running sessions, you can try a cardio session at your home or yard. Circuit training may serve very well as a cardio session, if only you combine proper exercises and keep up a nice moderate pace. Here’s an idea for a heart-rate-bumping routine for everyone without any gym equipment.

Step 1: Jump rope to warm up (6 minutes)

  • JUMPING ROPE alternating legs – 2 minutes
  • JUMPING ROPE both legs – 2 minutes
  • JUMPING ROPE left leg – 1 minute
  • JUMPING ROPE right leg – 1 minute

If you don’t have a jumping rope, that’s fine – just jump pretending you have one.

Step 2: Move the whole body to stretch dynamically (12 minutes)

JUMPING JACKS2 minutes (clap your hands above your head)

HIGH KNEES 1 minute (hold your hands at the level of your belly button, palms directed downwards, so that the knees touch the hands with each rep.)

SKATER JUMPS2 minutes

ROLL-UPS1 minute

As you complete the circuit, repeat it once again.

Step 3: Get some strength at a dynamic pace (at least 15 minutes)

BURPEES – 1 minute

BENT OVER BOXING – 1 minute (you don’t have to use weights)

BENCH RUSSIAN DANCE – 1 minute (you can do this one on a bench or a stable chair)

DOUBLE CRUNCH – 1 minute

MOUNTAIN CLIMBERS – 1 minute

Perform the strength circuit at least 3 times. Take a short, 30-second break only after a completed circuit. Do not rest between the exercises.

Step 4: Cooldown and stretch (10-15 minutes)

After such a dynamic workout, you should serve yourself a nice portion of static stretching. Focus especially on stretching the legs, as you were jumping quite a lot. Check out:

12 Static Stretches You May Have Never Tried Before – Vol 1. Lower body >>

12 Static Stretches You May Have Never Tried Before – Vol 1. Upper body >>

Take about 10-15 minutes for the stretching session, make sure your breath and heart rate come back to normal.

Final Tips

  • The whole workout will take you around 45 minutes.
  • Make sure you have some water, and a towel.
  • Tune in to some dynamic and motivating music – make sure you keep up all the time.
  • That’s a cardio session, not HIIT, so don’t go as fast as you can. The pace should be dynamic, yet moderate.
  • Try to keep the intensity on the same level for the whole workout until the cooldown stage.

About Cathy Patalas

The sports soul and the alleged specialist in words of 52Challenges.com. The main 52C Blog writer. A diligent student at the English Department of the University of Wroclaw, majoring in applied linguistics. An ex-acrobat and aerobic gymnast with the 13-year long experience in „training for winning”. A multiple medallist of Poland nationals in acrobatic gymnastics, and academic nationals in aerobic gymnastics. A fan of gymnastics of every existing type. Personally, finds making everyday choices in a healthy lifestyle even more demanding a challenge than making everyday sacrifices in the athlete’s lifestyle.