The 20-Minute No Running Cardio Workout You Can Do at Home

Burn the Fat Away at Home With This Cardio Workout

Not everyone is a runner. It’s just something that not everyone enjoys doing. However, I am a firm believer that if you are on a fitness journey, you need to have some sort of cardio in your life. This article explains why cardio needs to be a part of your life.

A common misconception about cardio is that a lot of people think it involves running miles on miles. This isn’t true. There are many other ways to get the cardio you need that isn’t so rough on all your joints.

This exercise is designed for the non-runners out there. Yes, it’s a 20-minute workout that can be done in your home, but it beats those 20-minute runs that have to be done outside in, sometimes, unpredictable weather.

Here’s the workout:

  • 0 – 1:00 – Jumping Jacks
  • 1:00 – 2:00 – Jump Rope
  • 2:00 – 3:00 – High Knees
  • 3:00 – 4:00 – Broad Jumps
  • 4:00 – 5:00 – Butt Kickers
  • 5:00 – 6:00 – Jumping Oblique Twists
  • 6:00 – 7:00 – Burpees
  • 7:00 – 8:00 – Switch Lunge
  • 8:00 – 9:00 – Mountain Climbers
  • 9:00 – 10:00 – Skaters

Rest 1-2 minutes then repeat.

Jumping Jacks

This is a good start to almost any workout. It gets the blood flowing and your heart rate up so you will be able to push yourself that much harder throughout the workout.

Jumping jacks. #fitness #exercise

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Jump Rope

If you don’t have a jump rope lying around, pretending you have one can be just as effective. The only difference is that you won’t need as much coordination since a lot of people seem to struggle when they actually have a jump rope.

Jump rope. #fitness #exercise

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High Knees

Lifting your knees as high as you can, as fast as you can, will really get your heart going. This exercise may feel the closest to running.

High knees. #fitness #exercise

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Broad Jumps

With each jump, you are going to want to explode and go as far as you can. This is how you are going to get the best out of the exercise. Jump far, jump fast, and you will feel the burn in your legs and lungs.

Broad Jumps #fitness #exercise

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Butt Kickers

This isn’t going to be strenuous on any of your muscles, but it could be very impactful for your lungs when you want to increase your fitness.

Butt kickers #fitness #exercise

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Jumping Oblique Twist

Any exercise that involves jumping will boost your fitness fast. When you add more movements in that jump, you are only doing your body good. This is what happens with the jumping oblique twist.

Jumping oblique twist. #fitness #exercise

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One of the most common moves when it comes to fitness. This impacts your entire body and you will feel the burn immediately, especially this late into the workout.

Burpee with push-up. #fitness #exercise

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Switch Lunge

As mentioned before, any exercise that includes jumping is going to give you a good boost in your fitness. If you are one of those people that skip leg day, you should be ready to hate yourself for doing that. This exercise for 1 minute is going to cause your legs to burn, but it’s something that you really need to push through.

Switch lunges #fitness #exercise

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Mountain Clumbers

This may seem like it would be a rest in the workout, but it will be just as difficult as every other exercise. Your arms may not be tired at this point, but your legs should be slightly tired and your lungs should be asking for a little break at this point.

Mountain climbers. #fitness #exercise

A video posted by Dare The World (@dtwtoday) on


More jumping, more movement. When you opt to not run, you are asking yourself to start doing a lot more vertical and side to side movements. That is the only way to get the fitness you need when you aren’t running.

Skaters #fitness #exercise

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Feel the Burn

When it comes to running, you could be putting a lot of pressure on your knees and ankles. When you opt to do an alternative to running, you are going to be putting pressure on your joints, but it isn’t going to be a constant pressure in the same areas.

Fitness really sucks at times, but it’s a necessary evil that will help you with your fitness goals.

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