Equipment Free


10 min Cardio Workout At Home – a no-equipment, at home, jump, cardio workout.  – get ready to burn calories with MadFit. This cardio workout consists of five different exercises for 45secs on and 15secs off and will go two rounds.

You don´t need any equipment, just your own weight, a mat (optional) and some space.

10 min Cardio Workout At Home

  1. Jumping jacks (straight)
  2. Mountain climbers (knees to chest)
  3. Five box jumps and 1 burpee
  4. Forwards/backwards side walks
  5. Side jumps

How Cardio effects the body

Cardio trains your cardiovascular system and strengthens your heart, you can withstand stress longer and won’t get out of breath so quickly. Regular endurance training lowers your resting pulse rate and blood pressure, increases your oxygen intake and heart volume, effectively reduces stress and can be used to burn fat: It accumulates a lot of calories, so you can easily reach a calorie deficit and your body has to fall back on its fat reserves to get enough energy.

Training Goals:

  • Push every muscle to the limit, from head to toe
  • Burn calories
  • Tone muscles


  • If you need more breaks – TAKE THEM!

Equipment: Mat (optional)

We recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.

If you have any questions, wishes or suggestions, feel free to contact us.

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