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This 10-minute, equipment-free cardio workout will give you the midday heart rate spike you need

This 10-minute, equipment-free cardio workout will give you the midday heart rate spike you need
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Getting in your cardio from home isn’t always easy. When you don’t have access to a treadmill, elliptical, or other workout machine at the gym, you’re often left compensating with jumping jacks and other activities that, TBH, get boring pretty darn quickly. But I promise raising your heart rate from home can be both fun and effective—especially when you’re dancing it out.

AK! Fitness founder Amanda Kloots is known for her high-energy dance cardio routines, and because they don’t require any equipment, they’re perfect for busting out in the middle of your living room. Even though the sessions are almost too good of a time to be considered a workout, you’ll be reaping all the same benefits—if not more!—than what you’d get at the gym.

Aside from working every muscle in your body as you move around to the upbeat music, it also improves brain function, helps with coordination and balance, and elevates your mood.

Aside from being enjoyable (whether you consider yourself a good dancer or not!), dance cardio unleashes a slew of benefits, both physical and mental. Aside from working every muscle in your body as you move around to the upbeat music, it also improves brain function, helps with coordination and balance, and elevates your mood. Something we could all use a boost in these days.

Whether you’re a total dance cardio newbie or already consider yourself a Queen Bey-level dancer, these workouts will give you exactly the midday heart rate spike your body needs.

Work up a sweat with one—or both!—of these home cardio workout options

If you’re a beginner:



The moves:

  • Step touch
  • Heel—single single double
  • Three step turn
  • Leg kick
  • Criss-cross jump

If you’re advanced:

The moves:

  • Out and in booty pop
  • Double knee step
  • Double jump + double jack
  • Jumping jack leap
  • Side step
  • Side step with arms
  • Backward step touch
  • Forward three-step turn
  • Cross turn with clap

Here’s why trainers say doing your cardio in the morning is the ultimate key to success. Then meet “cardio yoga,” which will hands down give you the best full-body sweat you can ask for.



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