Finally! A Cardio Workout You Can Do At Home

The gym and I are not friends.

I’ve tried to make the relationship work believe me. I’ve bought expensive memberships, I’ve squeezed myself into hideous lycra outfits that fit in all the wrong places. I’ve tried to learn how the machines work. I even booked myself into a class once. It was Zumba and  I’m glad no-one had the presence of mind to film my performance and put it on Youtube because I can say with 100% conviction that if they had, I’d be viral by now.

It’s not good.

You know what though? I’m at the stage when I don’t care. I’m prepared to let the gym be my ‘one that got away’. It’s not me it’s you, gym. You’re boring, you’re full of show-offs and you cost SO much money.


If you’re with me on this one I have a solution to our gym problem. I’ve come up with a cardio workout you can do at home in the comfort of your very own living room/bedroom/wherever!

The beauty of a flexible do-it-anywhere-workout is that it gives you freedom. A home exercise program can be performed at any time of day. If your schedule doesn’t allow you to get out to the gym early in the morning – it’s not a problem. Maybe you have small children and you only have a narrow window of nap time in which to exercise – this is perfect. What if you’re a night owl and you feel like exercising at 10 pm? No worries – your home never closes! It’s also free and you can wear whatever you like. No need to dress to impress when your only spectator is your dog!


OK, I know what some of you are thinking. A home workout sounds easy and fun and flexible and blah, blah, blah … but isn’t it just super easy to weasel out of doing it? Isn’t it just too simple to sit on the sofa with a coffee and a cookie and not do a workout?

Well here’s where the tough love comes in. If you are committed to exercising you will exercise. If your heart is not really in it, it doesn’t matter whether you have signed up to classes, bought an expensive gym membership or subscribed to a dozen exercise programs.

If you don’t want to do it …. you won’t do it.


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Here are some ways to help get you focused and motivated and to keep yourself accountable at home:

  1. Think about your ‘why’. Why do you want to exercise in the first place? Is it because you want to get fitter? Do you have a special event coming up? Do you have health concerns? Is your motivation your children, grandchildren  or your partner? Do you lack body confidence? Reminding yourself of your goals and why you want to do something is a fantastic motivator. Having trouble setting goals? Read my blog post on How To Set Goals and Stick To Them.

2. Create a vision board. This helps you to visualize your exercise goals and is a constant reminder of what you want to achieve. Not sure how to create a vision board? Check out my blog post HERE or purchase a Vision Board Kit (click on the image below.)

3. Use an accountability chart. Keep track of your weekly/daily exercises with a simple chart . You can make one for yourself or download the one I have made for you. Stick it on your fridge and keep yourself accountable. An accountability chart not only tracks your progress, it is also a great visual motivator.


Sign up in the box to download yours for free.



So come on people. Grab your sweatpants,  some comfortable sneakers and turn the music up to ‘very loud’. It’s time to wage a war on over-priced exercise options ….


Disclaimer: Do not start any exercise program if you have recently had surgery, given birth, are pregnant or have a medical condition without first consulting a doctor.


The more effort you put into the Jumping Jack the more you will get out of it. Everyone thinks these are easy until you start doing them,  that’s why Level One starts with 5.

Level One 5-25

Level Two 30-70

Level Three 75-100



You can perform knee-ups with your feet flat on the floor or put in a bounce or a hop to increase the cardio workout.

Level One 10-30

Level Two 35-70

Level Three 75-100



Your upper body does not move for this exercise. Try to get your legs moving back and forth in a steady rhythm. 1 rep means that you have moved back and forth with each leg once.

Level One 5-25

Level Two 30-70

Level Three 75-100


This is an old-school gym class favorite. Another exercise that you think is a piece of cake … until you try to do more than 10.

Level One 5-25

Level Two 30-50

Level Three 55-75


Great for working the core, legs and a great cardio workout, especially if you can sustain a rhythm. Start slow and build up over time.

Level One 10-25

Level Two 30-45

Level Three 50-60




Do not overextend. You can substitute this exercise for a toe tap instead if a lunge causes you back or knee pain. Place your hands on your hips and tap forwards with each toe alternately for a more low-impact exercise.

Level One 10-30

Level Two 35-70

Level Three 75-100



Another great thing about a home-made exercise routine is that you can tailor it to your needs and wants. You don’t have to do all of the exercises, you can select the ones you enjoy the most and that work the best for you. My suggestion is to start with some cardio and then choose one of my toning workouts. you can mix and match these as you wish.

Check out my breast lifting exercises HERE.

Tone your arms with THIS workout plan.

Work your core with THIS great set of exercises.

All of my exercise cards can be downloaded for free by signing up to my password protected page THE VAULT. Sign up in the box in the sidebar to get access to all of my free health and wellness downloads.


8 thoughts on “Finally! A Cardio Workout You Can Do At Home

  1. emmaandroseblog says:

    Yes, the gym isn’t for everyone. Personally, I like having others around me in a class setting. It forces me to try a little harder than if I were alone. But it needs to be a class with normal people, not mid-riff baring tight lycra wearing super buff show it offs haha.

    Lynn N.
    Pinterest/Twitter: @emmaandrose
    Instagram: @emmaandroseblog

    • Stickinsectz says:

      I’m glad you like the images, a Spanish designer made them for me – I used Fiverr. It took a few drafts but I’m really pleased with how they turned out.

  2. Cait Weingartner says:

    Sometimes I seem to lose all desire and motivation to get to the gym too. I love the simplicity yet effectiveness of this at-home cardio routine. Also, the vision board for fitness goals, is a fantastic idea!

  3. Donnica Smalls says:

    I’ve been loving quick 20 minute home workouts. My apartment complex has a pretty nice gym, but unless I go in with a plan I feel like I wander from machine to machine. I’ll have to check out your other workouts.

    • Stickinsectz says:

      I hope you like my other workouts. The idea is that you can mix and match cardio and toning exercises. I have free downloadable exercise cards you can print out and laminate at home. Enjoy!

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