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20-minute morning cardio workout for women at home

Here is a 20-minute morning cardio workout for women that you can do at home:

**Warm-up (5 minutes)**

* Jumping jacks: 30 seconds

* High knees: 30 seconds

* Butt kicks: 30 seconds

* Side shuffles: 30 seconds

* Arm circles: 30 seconds forward, 30 seconds backward

**Workout (15 minutes)**

* Jumping rope: 3 minutes

* High-intensity interval training (HIIT): 30 seconds of sprinting followed by 30 seconds of rest, for 5 rounds

* Squat jumps: 20 repetitions

* Burpees: 10 repetitions

* Push-ups: 10 repetitions (or modify to knee push-ups)

* Lunges: 10 repetitions per leg

* Plank: 30 seconds

**Cool-down (5 minutes)**

* Stretching: Hold each stretch for 30 seconds

* Quadriceps stretch

* Hamstring stretch

* Calf stretch

* Hip flexor stretch

* Chest stretch

* Shoulder stretch

You can adjust the intensity and duration of this workout to fit your fitness level. If you are a beginner, start with a shorter workout and fewer repetitions. As you get stronger, you can increase the intensity and duration of your workouts.

It is important to warm up before starting any workout to prevent injuries. The warm-up should get your heart rate up and your muscles ready for activity. The cool-down helps your body recover from the workout and prevents muscle soreness.

Be sure to drink plenty of water before, during, and after your workout. And listen to your body. If you are feeling pain, stop the workout and rest.

This is just a sample workout. There are many other ways to get a cardio workout at home. Find what works best for you and have fun!

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  • Post last modified:2023-09-12

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