Program
Quiet cardio at home
by Jace
Get your heart rate up without a single jump: marching, shadow boxing, squats and lunges. Three fifteen-minute sessions a week that will not bother the neighbours.
- Beginner
- Home
- No equipment
Week 1Get warm
Day 117 min
- Standing March3 × 60 s
- Shadow Boxing Round2 × 90 s
- Bodyweight Squat3 × 12
- Standing Calf Raise2 × 15
Day 214 min
- Standing March2 × 60 s
- Reverse Lunge2 × 8
- Shadow Boxing Round2 × 90 s
- Wall Sit2 × 30 s
Day 315 min
- Shadow Boxing Round2 × 90 s
- Bodyweight Squat3 × 12
- Standing March2 × 60 s
- Standing Hip Hinge2 × 10
Week 2Longer rounds
Day 117 min
- Standing March2 × 75 s
- Shadow Boxing Round2 × 90 s
- Bodyweight Squat3 × 15
- Standing Calf Raise2 × 20
Day 216 min
- Shadow Boxing Round2 × 90 s
- Reverse Lunge3 × 10
- Wall Sit2 × 40 s
- Standing March2 × 75 s
Day 316 min
- Standing March2 × 75 s
- Bodyweight Squat3 × 15
- Shadow Boxing Round2 × 90 s
- Standing Hip Hinge2 × 10
Week 3Keep the pace
Day 117 min
- Shadow Boxing Round2 × 120 s
- Bodyweight Squat2 × 20
- Standing March2 × 90 s
- Standing Calf Raise2 × 20
Day 218 min
- Standing March2 × 90 s
- Reverse Lunge3 × 12
- Shadow Boxing Round2 × 120 s
- Wall Sit2 × 45 s
Day 317 min
- Shadow Boxing Round2 × 120 s
- Bodyweight Squat2 × 20
- Reverse Lunge2 × 10
- Standing March2 × 90 s