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20 Minute At Home Cardio Session!

Feel like you only have a spare 20 minutes to fit in a session? Not motivated to do long at-home sessions? Here is the workout for you!

This at-home cardio session will still have you sweating, moving your body, and completing a full session within just 20 minutes!

A warm-up is just as crucial as the session itself! Make sure you warm up all your joints and muscles and increase your heart rate before this session!

Warm Up

A warm-up is just as crucial as the session itself! Make sure you warm up all muscle groups and get your heart rate high before starting your session!

Start off with some dynamic stretches! (hamstring stretch, open and close hips, torso twists, shoulder rolls)

Then perform 2 Rounds:

  • 10 squats
  • 10 lunges per side
  • 3 inch worms
  • 30 mountain climbers
  • 10 glute bridges
  • 10 crunches

20 Minute At Home Cardio Session!

The session itself is 30 seconds on 10 seconds off and we will be completing 3 rounds per station.

Station 1:

Sumo squat to calf raise

Mountain climbers

Push-ups (half) to Birddog (half)

Station 2:


Leg raises


Station 3:

Shoulder taps

Jog on the spot

Jump lunges

Modifications and regressions shown in video!

Make sure you stretch at the end of this one crew!

Warm Down

Remember to stretch after your session and drink lots of water! Remember a good 10-minute stretch will have you thanking yourself later on.

Our FitTech Team has been sharing as many workouts at home as we can. If you haven’t already seen it, check out our home exercise page here with some example workouts you can do at home. 
Please send us an email or call us, you can find our contact details here.

Keep an eye out as we will be posting more workouts soon!

Abby Simpson

EMS Trainer/Personal Trainer @FitTech Studios

Book a Session with Abby here

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