Cardio Blast Workout Guide | Staying Fit at Home

Cardio Blast Home Workout

 *Check out ALL of our @Home Workout Guides*

Cardio Blast Workout Guide at Home

We want to help everyone stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help each and every single one of you focus on your fitness whilst at home and stay active and healthy, despite our gyms being closed on Government instruction from the 20th of March 2020. Come and join our fun and inclusive fitness community at Xercise4Less today.  

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Cardio Blast Workout?

A cardio blast workout is very similar to a HIIT workout. You exercise for a certain period of time and then rest for a shorter period of time and go again. Cardiovascular training is great for weight loss and burning body fat as you keep your heart continuously high. When following a cardio-style workout, it’s most effective to give it your full potential and full energy – it makes the workout seem to go a little bit quicker and it will give you best possible results. If you’re currently exercising at home, give this a try to keep working on your fitness goals whilst gyms are closed. Once our gyms are re-open, you’ll have plenty of opportunities to follow a workout routine like this too.   

Cardio Training Feature Image

What You Need For a Cardio Blast Workout

Besides yourself, nothing. This is workout requires no equipment at all as it’s a mixture of bodyweight exercises that you can perform no matter your ability, age or gender. You’ll be performing all the exercises for 30 seconds with a 30 second rest, so you might want to set a timer or download an interval timer on your phone to help you stick to timings. If not, you can just follow the timing guide on VirtuaGym. We also suggest that you create a big enough space in your workout environment to complete the workout comfortably and safely. For example, when you’re performing a squat jump, you need enough room around you to prevent damages and injury to yourself. Now that’s been said, it’s time to burn some calories and improve your strength and stamina with a Cardio Blast workout. Grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Squat Jumps

Stand with your feet shoulder width apart and sit down into a squat position. Bring your arms down to your side and use them to build momentum with one big swing and then jump into the air. Land onto your feet and repeat the squat jump again.  

Squeeze as many reps as possible into 30 seconds. Have a 30 second rest and then move onto the next exercise.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Squats

Continue working on your legs with some simple static squats. Stand upright with your legs shoulder width apart and slowly sit into a squat. Place your arms on your hips or hold them out in front of you – whatever is most comfortable. It’s important to keep your back straight to avoid injury. Try not to hunch over. Keeping your head upright and facing forwards will help you to get the correct posture.  

Squeeze as many reps as possible into 30 seconds. Have a 30 second rest and then move onto the next exercise.  

Try the workout

Exercise 3: Alternate Lunges

To perform a lunge safely, simply put one leg out in front of the other and lower yourself towards the ground. Start with your left leg in front and then stand up and swap over to your right leg. Keep alternating these legs and see how many you’re able to fit into the set second timeframe.  

Squeeze as many reps as possible into 30 seconds. Have a 30 second rest and then move onto the next exercise.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Jumping Jacks

Start with your feet together and your arms by your side. As you jump, your arms need to go into the air above your head and your legs need to be shoulder width apart. Pick up the pace as you perform each rep to get your heart rate up.  

Squeeze as many reps as possible into 30 seconds. Have a 30 second rest and then move onto the next exercise.

Try the workout

Exercise 5: Mountain Climbers (Extended Legs)

To finish up, we’ve got a tough but amazing cardio exercise that helps with weight loss and burning body fat. Get into a press up position and rest your bodyweight on your hands. Start performing the reps by pulling your left knee up towards your chest but this time try to touch your left elbow. Get back to your original position and then bring your right leg in towards your right elbow. Keep alternating legs until you’ve completed all of the reps. The faster that you can perform these, the better the results.  

Squeeze as many reps as possible into 30 seconds. Have a 30 second rest and then move onto the next exercise.  

Now take 1 minute to rest and catch your breath before repeating it all from the beginning. 

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Callum as he guides you through this full Cardio Blast workout.

Cardio Blast Workout Guide Summary:

Goal 

 

Weight Loss/Get Fit

Equipment 

 

None required 

Fitness Space 

 

3m x 3m clear area like a living room, garden or dining room.  

Level 

 

Beginner  

Duration 

 

30 minutes  

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1 or 2 times a day  

Xercise4Less Home Workout Guides

We have split our at home or gym workouts so that you can focus on different of your body throughout the week. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Try our Cardio Blast Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more! 

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Cardio Blast Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.  

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

group fitness class

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

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