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I love being able to share my home cardio workouts with people, because I know how difficult it can be do make time to workout, find a fitness program you like, or browse Pinterest for a workout without getting distracted by cookie recipes and quotes. In an attempt to share my workouts more conveniently, I created a PDF with 7 days of home based free cardio workouts and an additional ab workout.
You will find a variety of free cardio workouts in this PDF, including HIIT, Tabata, and AMRAP. You will engage your entire body in these exercises! Look forward to burpees, pushups, squat jumps, and so much more.
If you haven’t heard of these workouts but want to know more, here are some brief overviews:
HIIT: High Intensity Interval Training. You will do a short burst of high intensity, hard work and then have a short time to rest. These workouts are short and to the point. Expect your heart rate to soar!
Tabata: These are based on set intervals and rounds. Usually 8 intervals of 20 seconds work, 10 seconds off. After that you will have a short rest time before jumping into another round of the same length. Expect 4-5 rounds.
AMRAP– As Many Rounds As Possible. This is a workout with usually between 4-5 exercises that are done repeatedly for a certain amount of time. You are attempting to complete as many rounds as possible within the given time. These are very tough, but you can slow down, just don’t stop.
It’s okay to be sore after these workouts, especially if you are new to working out or have taken a break recently. These workouts still leave me sore the next day. Don’t feel obligated to finish them all in 7 days. If you need to take a rest day, do it and listen to your body. Also, feel free to add in some weights if you don’t feel challenged enough.
I will warn you, it’s not the most beautiful PDF ever. This is my first shot at this, so if you have any recommendations, please place a comment below.