At-Home Cardio Workouts 12 Mins: Day 3

Oct 26, 2012

At-Home Cardio Workouts: Day 3

At-Home Cardio Workouts are a great way to stay in shape. You’re now on Day 3, going for at least 1 round of 12 minutes, or more, and have no excuses to stop. You don’t need a gym, and the weather outside simply doesn’t matter. Looking to start with the Day 1 workout?

Here’s the At-Home Cardio Workouts: Day 3.

Looking for the rest of the At-Home Cardio Workouts in this series?

Find the At-home Cardio Workout: Day 1 here.

Find the At-home Cardio Workout: Day 2 here.

Find the At-home Cardio Workout: Day 4 here.

Find the At-home Cardio Workout: Day 5 here.

Each round lasts for 50 Seconds, followed by 10 Seconds of rest. Then, take one minute off in between rounds. Today’s workout requires a jump rope and dip bar, or something similar you can find around the house.

It’s good to get your heart rate up before starting this workout. Here’s a Super-Easy Warm-up workout to get your heart rate going.

At-Home Cardio Workouts: 12 Minute Cardio Day 3 Routine

2 Switch Lunge & 2 Squat Jumps
4 Walking Plank & 4 Crab Toe Touch
Jump Rope: 2 Left Leg Hops & 2 Right Leg Hops + 4 Scissor Jacks
Using a Dip Station: 2 Knee, 2 Oblique 1 V Dip

At-Home Cardio Workouts: 12 Minute Cardio Day 2 Descriptions

Switch Lunge & Squat Jumps

Perform 2 lunges, then switch legs. After that, you will do 2 more squat jumps. This will work your legs mostly. But, you also want to engage your core. Draw your power from your abs, as well as, your arms to help you.

Walking Plank & Crab Toe Touch

This is similar to the Walkover Push-ups you did yesterday. But, you stay in the plank, instead of going down into a push-up. After you’re done with the plank, roll over each time. Here, you touch your toes like a crab. This will activate your lower abs and hamstrings. This variation doesn’t work your arms as much, instead putting the stress on your core.

Jump Rope: Left Leg Hops & Right Leg Hops

Time to use a jump rope! Perform some jump on one leg if you are capable. If not, stick to 2 legs and gain balance and strength over time. If you don’t own a jump rope, you can do high knees instead during this time.

Knee, Oblique, V Dips Using a Dip Station

Perform 2 knee dips, where you bring your knees into your chest. Then, do 2 oblique dips, where you swing your legs out to the side when you come down. Finally, do 1 V Dip where you swing each leg out to the opposite side.

You don’t want your back, or gravity, to be doing most of the work. Control each move, so that your core is doing the work. In fact, the slower you go, the harder it is. Aim to be in control of these dips, to really burn fat and work your abs.

Get A Dip Station or Use Elevated Objects

Resistance training makes your at-home cardio workouts much more effective. Use a Dip Station or use weight that allows you to maintain proper form, but also challenges you on each exercise. Get a dip station to implement proper resistance training that helps shape your body.

If you don’t have a dip station, make sure to use suitable elevated object around your house. If you can’t find anything, have Amazon ship a Dip Station to your door. It’s worth it!