The 14 Minute Home Cardio Workout Plan

by Amanda Russel from dualFIT

The 14 minute home cardio workout introduced by expert trainer Amanda Russell will get your body moving and sweating in no time!

You can do these cardio exercises in your home without using any equipment, so there are no excuses for skipping! Transform your body with the following exercises:

• 3-Way Lunge
• One Leg Toe Touch to Front Kick
• Barrier Jump
• Bridge Ups
• Weighted Squat Jumps

 

Transcript for the 14 Minute Home Cardio Workout Plan:

“Hi. I’m Amanda Russel from dualFIT, and I’m here to get you moving. Welcome to the new Transform Your Body workout: This are 5 exercises, 10 reps per exercise, 2 rounds. If you have a little extra time, you can do 3 rounds. You don’t need any equipment unless you want to use some dumb bells, you have them on hand, go ahead. If you’re traveling like me, you can use laundry detergent bottles. I’m using water bottles today. There are no excuses. We can do this together. You can also just use your body weight.

Here we go.

We are starting with a 3-way lunge. You’re going to just step forward, lunge side, and lunge back. Then switch feet; forward, side, and back. Switch, and side. We’re going to do 10 reps of each exercise. So you don’t have to sit here and count out, we can tell stories. I wish we were actually all here in person, then we could pass our time by telling long stories while we do it. When I used to run long distances, especially for our long runs, the girls, we would always try to come up with some really good long stories to pass our time on the run. It’s good to have a workout buddy sometimes, especially when you’re doing cardio, because it really helps pass your time for long bouts of cardio, which I don’t encourage all the time. A couple of good sessions a week is a good idea. That’s it.

We’re going to do 4 more rounds each leg. See? We’re already halfway through. That’s it. Here’s 4 more. Nice. Do everything you do with intention, focus, and excitement. Rather than dreading it, embrace it. You should be happy that you’re physically able to do this. You know what it’s like to be sick, injured, or having some kind of impairment that’s keeping you from doing this. It’s way better to be able to do this. Do this with me together. Here we go. We’re going to do 1 more round on each side. Good. Again, with these water bottles, you can hold them anywhere that feels comfortable to you. I hold them up because it helps me with using my arms for momentum. I like to move them around, but whatever is good for you.

Next, we’re going to do the 1-leg toe touch to front kick. This is a balancing act. You can or don’t have to use the water bottles. If this is the first time doing it, I recommend just using your body weight. You’re just going to lower down, and then come up. Dumb bells up, slowly kick it out. Lower, touch to the ground, and then kick it up. Lower, great balancing act, you can focus on one spot to help you. One spot on the floor, one spot on the wall to help you remain balanced. It’s an extra challenge to talk it through, try to count, and keep my balance. If I’m wobbling, I hope I’m not wobbling too much and throwing you off balance. Nice job. Last 4. Do this, and up, kick it up 3, and 2. If you lose your balance, come right back to it. 1, nice job. Down and same thing other side. Here’s 1, 2, and your kick is where ever is best for you. If your kick is here, that’s okay. If your kick is up here, that’s really good. I lose my balance when I do that. The more you do this, the better you will get, the easier it will get. That’s why we do these, we keep coming back to it to get better, to get stronger, to watch our bodies change and adapt. That’s the beauty of this; you can see results, see the progress. Nice job.

All right. Put those dumb bells or water bottles down. We’re going into barrier jumps. You’re going to pretend like you have a barrier on the ground. Almost like there’s a bench right here, and you have to jump over it. We’re going to jump over it 10 times each side. Here’s 10, 10, 9, 9; bring up the tempo, 8, 7, 6, 5, 4, 3, 2, and 1. Up, nice job.

Right away, onto your back, we’re doing bridge-ups, or hip-ups. You’re lying here and you’re just bringing your hips up; squeezing your glutes at the top, and lowering. Bring them up and lower; up, and lower. That’s it. Here’s 6 more, down, 5, 4, almost there guys, 3, nice, 2, and 1 more squeeze at the top. Release, going into your last exercise of this series, weighted squat jumps. You don’t have to hold weights, especially if you have a bad back or anything like that. If not, if nothings stopping you, hold those weights, and you’re just going to squat down, jump it up. Squat down, jump it up, down and up. If you want to modify, you don’t have to jump. That’s it. 3 more, 2 more, 1 more; nice job. All right. That’s 1 round, you can grab a quick sip of water, pause me, whatever you want to do, and we’re going to do another round together.

Remember those 3-way lunges. Here we go. Here’s forward, side, back, forward, and side, and back. That’s it. Think about something you really want to achieve. For some of you, it may not be losing weight, it might not be changing your body; it might be just to feel fit, to feel good, to be healthy, to play with your kids, to live a long life. There’s so many reasons. Our reasons for doing this are as unique as our individual characters. Think about whatever your reason is. That’s good. Awesome. We have 3 more rounds on this leg. 3; you want to count it out with me now, there’s 3, and 2. 2; 2 2 times, and 1, 1, and 1. Let’s get that whole thing. Other side, so forward, side, and back. Forward, feel yourself toning, tightening, and changing as you do this. If you start to fatigue, think fatigue means your body is responding to changing. It should feel good. Nice. Make you earn your lunch, earn your breakfast this way.

You always find that food tastes better after a great workout, after being able to move your body and work it. A good sweat from the inside. Nice job. We’re almost there with these. You have 3 more, and back. 2 more, and back. Last one. 1, 1, nice job. All right.

We’re going into our 1-leg toe touches. If you want to hold these, if you want to put these aside, up to you. On one leg, slowly lower down, touch those dumb bells to the ground, or your hands, kick it up. Lower, and kick it up. Lower, and kick. Again, your kick is wherever is best for you. If this is your kick, that’s okay. If your kick’s way up here, work it. You can try a little more, a little higher every time. Surprise yourself. That’s it. Last 4, 3, 2, and last one. Nice job. Let’s switch sides. Here we go. Get that whole thing on the other side. We’ve got to keep it even, right? It’s never enough when we just do one side. As tempting as it is, why do we have to have 2 limbs, for some of these exercises, I don’t know. It’s all good. I think we are all happy that we have 2 legs. If you have 2 legs, we’re in good shape that we can do both sides. That’s it. Last 4, and kick. A little higher each time, a little more than you think you’re capable of. 3; that’s how we test our limits, and make headway, 2, and 1. Nice job.

We’re going into our barrier hops. Weights down, hands on the ground, we’re hoping that barrier. You guys know what to do. Here’s 10, 9, that’s it; 7, 6, 5, 4, 3, 2, and 1. Nice job.

Last 2 exercises, bridge-ups. On your back, up, and down, and up, and lower. 3; really squeeze at the top. It should not be easy, you want to get as high as you can with those hips. Reach higher than you want to. It can be as easy as you make it or as hard as you make it. You choose; you know what gets results faster. Here’s 2, and 1.

Last exercise; we are going into our weighted squat jumps, or no-weight, whatever is good for you. Here we go. Down and up, down, up. These kind of remind me of frog jumps with some weights. If you have a bad back or it’s not feeling right, drop the weight or modify for 3, 2, and 1. Awesome job
everybody.

Those are 2 full rounds of our Transform Your Body Workout. Pair that with 12 minutes of brisk cardio, whether you do it before or after. Whether you run, walk, jog, swim; you just want to get your heart rate up. You want to get your body warm, you want to sweat from the inside, it’s a shower from your inside.

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