{"id":55,"date":"2018-06-25T07:45:00","date_gmt":"2018-06-25T02:15:00","guid":{"rendered":"https:\/\/www.drworkout.fitness\/2018\/06\/15-minute-cardio-home-workout-without-equipment.html"},"modified":"2024-05-20T08:58:13","modified_gmt":"2024-05-20T15:58:13","slug":"15-minute-cardio-home-workout","status":"publish","type":"post","link":"https:\/\/www.drworkout.fitness\/15-minute-cardio-home-workout\/","title":{"rendered":"15 Minute Cardio Home Workout Without Equipment"},"content":{"rendered":"\n<div dir=\"ltr\" style=\"text-align: left;\">\n<div style=\"clear: both; text-align: center;\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter\" title=\"15 minute cardio home workout \" src=_-1541.html alt=\"15 minute cardio home workout \" width=\"1080\" height=\"1080\" border=\"0\" data-original-height=\"1080\" data-original-width=\"1080\" \/><\/div>\n<p><span style=\"font-family: Arial, Helvetica, sans-serif;\"><br \/><\/span><span style=\"font-family: Arial, Helvetica, sans-serif;\">Is it possible to do a cardio workout in 15 minutes?\u00a0 According to the American Heart Association, being physically active every day is important to help prevent a heart attack or stroke.\u00a0 The Heart Association also states that doing something is better than nothing, so follow the expert\u2019s advice and get moving.<\/span><br \/><span style=\"font-family: Arial, Helvetica, sans-serif;\"><br \/><\/span><span style=\"font-family: Arial, Helvetica, sans-serif;\">Having two to three slots of fifteen minutes a day, for a cardio workout, is the first step to having a healthy heart.\u00a0 This time frame is realistic and achievable, even with busy schedules and family commitments.\u00a0<\/span><\/p>\n<p><span style=\"font-family: Arial, Helvetica, sans-serif;\">Once the routine is consistent, the person will begin to feel stronger and can add on minutes to their exercise.\u00a0\u00a0<\/span><br \/><span style=\"font-family: Arial, Helvetica, sans-serif;\"><br \/><\/span><\/p>\n<div style=\"clear: both; text-align: center;\"><img decoding=\"async\" class=\"aligncenter\" title=\"15 minute cardio home workout without equipment\" src=_-1542.html alt=\"15 minute cardio home workout without equipment\" width=\"1080\" height=\"1080\" border=\"0\" data-original-height=\"1080\" data-original-width=\"1080\" \/><\/div>\n<div><span style=\"font-family: Arial, Helvetica, sans-serif;\">\u00a0<\/span><\/div>\n<div>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >What Will I Learn?<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=_-76.html#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #9d24e2;color:#9d24e2\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #9d24e2;color:#9d24e2\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=index-3556.html#EXERCISES\" title=\"EXERCISES\">EXERCISES<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=index-3556.html#15_Minute_Cardio_Home_Workout\" title=\"15 Minute Cardio Home Workout\">15 Minute Cardio Home Workout<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=index-3556.html#WARM_UP\" title=\"WARM UP\">WARM UP<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=index-3556.html#CARDIO_EXERCISE\" title=\"CARDIO EXERCISE\">CARDIO EXERCISE<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=index-3556.html#COOL_DOWN_EXERCISES\" title=\"COOL DOWN EXERCISES\">COOL DOWN EXERCISES<\/a><\/li><\/ul><\/nav><\/div>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"EXERCISES\"><\/span><strong><span style=\"font-family: Arial, Helvetica, sans-serif;\">EXERCISES<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div><span style=\"font-family: Arial, Helvetica, sans-serif;\">We all like to workout at different times, sometimes first thing in the morning, in the middle of the day, or last thing at night.\u00a0 There are no strict guidelines to what time these exercises should be carried out, but the key is to be consistent. This will optimize performance and in the long run make the body stronger.<\/span><\/div>\n<div>\u00a0<\/div>\n<div><span style=\"font-family: Arial, Helvetica, sans-serif;\">To prevent injury, it is critical to warm up before a workout and cool down afterwards. Making sure the muscles have been warmed up and have plenty of oxygen before a <a href=_-13.html>workout<\/a>, will help raise muscle temperature and therefore flexibility.\u00a0 Gradually increasing the heart rate is the safest way to exercise, and it will lessen any strain on the heart.\u00a0 The warm-up should last 3 minutes, and it should increase when the exercise regime lengthens.<\/span><\/div>\n<div>\u00a0<\/div>\n<\/div>\n<h3><span class=\"ez-toc-section\" id=\"15_Minute_Cardio_Home_Workout\"><\/span><strong>15 Minute Cardio Home Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div>\u00a0<\/div>\n<div><span style=\"font-family: Arial, Helvetica, sans-serif;\">\u00a0<\/span><\/div>\n<div style=\"clear: both; text-align: center;\"><img decoding=\"async\" class=\"aligncenter\" title=\"15 minute cardio home workout without equipment\" src=_-1543.html alt=\"15 minute cardio home workout without equipment\" width=\"640\" height=\"1600\" border=\"0\" data-original-height=\"1600\" data-original-width=\"640\" \/><\/div>\n<div><span style=\"font-family: Arial, Helvetica, sans-serif;\">\u00a0<\/span><\/div>\n<div>\n<h4 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"WARM_UP\"><\/span><strong><span style=\"font-family: Arial, Helvetica, sans-serif;\">WARM UP<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<div><span style=\"font-family: Arial, Helvetica, sans-serif;\">\u00a0<\/span><\/div>\n<div>\n<ul style=\"text-align: left;\">\n<li><span style=\"font-family: Arial, Helvetica, sans-serif;\">3 Minute Warm Up:\u00a0 If there is access to stairs, walk up and down four steps, ten times.\u00a0 An alternative for beginners is walking one step forward and backward several times, lifting the knees as high as possible<\/span><\/li>\n<li><span style=\"font-family: Arial, Helvetica, sans-serif;\">1 Minute Shoulder Rolls:\u00a0 Whilst marching to keep the heart rate up, roll the shoulders forward and back ten times in each direction.<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div><span style=\"font-family: Arial, Helvetica, sans-serif;\"><b><i>Don&#8217;t miss:<\/i><\/b><\/span><\/div>\n<div>\u00a0<\/div>\n<div>\n<div>\n<ul style=\"text-align: left;\">\n<li><a href=_-1485.html target=\"_blank\" rel=\"noopener\">The Best Cardio Workouts for Fat Loss<\/a><\/li>\n<li><a href=_-1544.html target=\"_blank\" rel=\"noopener\">Fat Burning No Equipment Home Cardio Workout<\/a><\/li>\n<li><a href=_-271.html target=\"_blank\" rel=\"noopener\">German Volume Training<\/a><\/li>\n<li><a href=_-1545.html target=\"_blank\" rel=\"noopener\">John Abraham Workout\u00a0<\/a><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<\/div>\n<\/div>\n<div>\n<h4 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"CARDIO_EXERCISE\"><\/span><strong><span style=\"font-family: Arial, Helvetica, sans-serif;\">CARDIO EXERCISE<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<div><span style=\"font-family: Arial, Helvetica, sans-serif;\">\u00a0<\/span><\/div>\n<div>\n<ul style=\"text-align: left;\">\n<li><span style=\"font-family: Arial, Helvetica, sans-serif;\">2 Minute Squats:\u00a0 With arms stretched out in front, bend the knees as if sitting an imaginary chair, then straighten, for 10 repetitions. These squats will build muscle strength, improve circulation, and help tone, abs, glutes, and legs.\u00a0<\/span><\/li>\n<li><span style=\"font-family: Arial, Helvetica, sans-serif;\">1 Minute Star Jumps:\u00a0 Slightly crouch, with arms to the side.\u00a0 Jump up with arms in a \u201cV\u201d above the head and legs in a downward \u201cV\u201d shape.\u00a0 Star jumps will build leg muscles and are a great cardio workout.<\/span><\/li>\n<li><span style=\"font-family: Arial, Helvetica, sans-serif;\">2 Minute Power Sit-ups:\u00a0 Laying on the floor, place hands on either side of the head.\u00a0 Pull in knees slightly, alternate lifting each knee, and twisting the body slightly, so that the opposite elbow meets the knee.\u00a0 Repeat these sit-ups at least ten times, for each knee.\u00a0 This helps strengthen core muscles and maintains an elevated heart rate.<\/span><\/li>\n<li><span style=\"font-family: Arial, Helvetica, sans-serif;\">1 Minute Downward Facing Dog:\u00a0 This is a well-known yoga pose, which stretches out the lower back and strengthens arm and shoulder muscles.\u00a0 Kneel on the floor, ideally on a yoga mat, rug, or carpet, and place the hands on the floor, directly under the shoulders.\u00a0 Stretch out fingers to get a good steady grip, pushing the hands into the ground.\u00a0 Tuck the toes under and push the body towards the sky, making sure the hands and feet are firmly on the ground, and the chest is towards the thighs, with heels facing towards the floor.\u00a0 Concentrate on the breath, whilst relaxing the head.\u00a0 Repeat these steps twice and hold for at least 30 seconds, each time.<\/span><\/li>\n<li><span style=\"font-family: Arial, Helvetica, sans-serif;\">2 Minute Lunges:\u00a0 Stand straight with the legs in a split stance, right leg forward, left leg back, slowly bending the knees.\u00a0 Make sure the bodyweight is on the heels, then push back to a starting position.\u00a0 The back must be kept straight at all times, with knees not extending over the toes.<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div><span style=\"font-family: Arial, Helvetica, sans-serif;\">\u00a0<\/span><\/div>\n<div>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"COOL_DOWN_EXERCISES\"><\/span><strong><span style=\"font-family: Arial, Helvetica, sans-serif;\">COOL DOWN EXERCISES<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div><span style=\"font-family: Arial, Helvetica, sans-serif;\">\u00a0<\/span><\/div>\n<div><span style=\"font-family: Arial, Helvetica, sans-serif;\">Gentle stretches prevent muscle stiffness and bring the heart rate slowly back down, rather than it dropping rapidly, which can lead to dizziness.\u00a0 Walk around the home, inside and out, can also help regulate the heart rate without a drastic change in pace.<\/span><\/div>\n<div><span style=\"font-family: Arial, Helvetica, sans-serif;\">\u00a0<\/span><\/div>\n<div>\n<ol style=\"text-align: left;\">\n<li><span style=\"font-family: Arial, Helvetica, sans-serif;\">Thigh stretch.\u00a0 Grab the left foot and pull the heel toward the left buttock, bending the left leg behind, holding for 15 seconds.\u00a0 Repeat with the right side.\u00a0\u00a0<\/span><\/li>\n<li><span style=\"font-family: Arial, Helvetica, sans-serif;\">Hamstring stretch.\u00a0 Place the hands on the hips and bring the right leg forward.\u00a0 Keep it straight and point the toes upwards.\u00a0 Bend left leg and body towards the right leg, keeping the back straight.\u00a0 Repeat this exercise with left side.<\/span><\/li>\n<li><span style=\"font-family: Arial, Helvetica, sans-serif;\">Lower back stretch. Lie on the back, with both feet on the ground.\u00a0 Pull the right knee towards the chest, feeling a slight stretch in the lower back.\u00a0 Hold for 15 seconds, then repeat with the left leg.\u00a0 Pull both knees towards chest and hold for 15 seconds.<\/span><\/li>\n<\/ol>\n<\/div>\n<\/div>\n<div><span style=\"font-family: Arial, Helvetica, sans-serif;\">\u00a0<\/span><\/div>\n<div><span style=\"font-family: Arial, Helvetica, sans-serif;\"><b>Hydrate:\u00a0\u00a0<\/b><\/span><\/div>\n<div><span style=\"font-family: Arial, Helvetica, sans-serif;\">\u00a0<\/span><\/div>\n<div><span style=\"font-family: Arial, Helvetica, sans-serif;\">After exercising it is essential to hydrate.\u00a0 Keep things simple and have a large glass of cool water.\u00a0 According to the <a href=_-1546.html target=\"_blank\" rel=\"noopener nofollow\">American College of Sports Medicine<\/a>, drinking cold water is absorbed faster by the body, than room temperature.<\/span><\/div>\n<div><span style=\"font-family: Arial, Helvetica, sans-serif;\">\u00a0<\/span><\/div>\n<div>\n<div><span style=\"font-family: Arial, Helvetica, sans-serif;\"><b><u>RESOURCES<\/u><\/b><\/span><\/div>\n<div><span style=\"font-family: Arial, Helvetica, sans-serif;\">\u00a0<\/span><\/div>\n<div><span style=\"font-family: Arial, Helvetica, sans-serif;\"><a href=_-1547.html target=\"_blank\" rel=\"noopener nofollow\">The American Heart Association<\/a><\/span><\/div>\n<div><span style=\"font-family: Arial, Helvetica, sans-serif;\"><a href=_-1548.html target=\"_blank\" rel=\"noopener nofollow\">BBC News Health<\/a><\/span><\/div>\n<div><span style=\"font-family: Arial, Helvetica, sans-serif;\"><a href=_-1549.html target=\"_blank\" rel=\"noopener nofollow\">Time Science facts<\/a><\/span><\/div>\n<\/div>\n<div>\u00a0<\/div>\n<div><b><i>Related:<\/i><\/b><\/div>\n<div>\n<div>\n<ul style=\"text-align: left;\">\n<li><a href=_-1550.html target=\"_blank\" rel=\"noopener\">4 Week &#8211; 30 Minute Killer Bikini Ab No Gym Circuit Home Workout Plan for Women<\/a><\/li>\n<li><a href=_-190.html target=\"_blank\" rel=\"noopener\">Women&#8217;s 3 Day Beginner Full Body Gym Workout plan<\/a><\/li>\n<li><a href=_-351.html target=\"_blank\" rel=\"noopener\">30 Day 6 Pack Abs Challenge<\/a><\/li>\n<li><a href=_-1551.html target=\"_blank\" rel=\"noopener\">Gal Gadot&#8217;s Wonder Woman Workout Routine<\/a><\/li>\n<li><a href=_-1552.html target=\"_blank\" rel=\"noopener\">Rihanna\u2019s Workout Routine and Diet Plan<\/a><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Is it possible to do a cardio workout in 15 minutes?\u00a0 According to the American Heart Association, being physically active every day is important to help prevent a heart attack or stroke.\u00a0 The Heart Association also states that doing something is better than nothing, so follow the expert\u2019s advice and get moving.Having two to three [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1084,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ub_ctt_via":"","site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center 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