military workout on a ship

Best Home Cardio workouts while you are on lockdown PT. 1

If you usually do your cardio workouts at the gym, you’re probably wondering how you will be able to maintain your fitness if your gym has closed because of COVID-19. The good news is that, just because you no longer have access to a fully equipped gym, doesn’t mean you can’t maintain or even improve your cardiovascular fitness.
Stuck for ideas? We have 2 killer options for you that will get your heart pumping and help you break a sweat. Choose one to add as a finisher to your home workouts.

1.) Break out your skipping rope

Skipping, or jumping rope if you prefer, is one of the best low-tech but high effect exercises you can do anywhere, and a perfect addition to home workouts. For your jump rope, a cheap PVC speed rope is your best bet, and you should be able to buy one for $15 or less.
To get the most from skipping, make sure your rope is the right length. Stand on the middle of your rope with your feet together. The handles should just reach your armpits. If your rope is too long, tie knots to shorten it. If it’s too short, you should discard it and get another one because, if you try and use it, you’ll spend more time tripping over than exercising.
If you are desperate, and you can’t get your hands on a jump rope, you can still perform this exercise, just simulate holding and jumping over it just the same as you would if you had one.
Here’s 4 jump rope workouts to try:
  • THREE-MINUTE ROUNDS: jump rope for three minutes, rest for one minute and repeat five times to total 20 minutes.
  • TABATA’S: jump rope as fast as you can for 20 seconds, rest for 10 seconds and repeat 10X to total five minutes.
  • 30-30 INTERVALS: Jump rope for 30 seconds, rest for 30 seconds and repeat 20 times to total 20 minutes.
  • RACE TO 500: do 500 jump rope turns as fast as you can. Add ten for every time you trip and stop.
    5, 10, 15 … 15, 10, 5
    Do five double unders, rest a few seconds, do ten double unders, rest for a few seconds, do 15 double unders, rest for a few seconds. Continue adding five reps until you are no longer able to continue. Come back down the pyramid by doing sets of five fewer reps per set until you are back at five. A double under involves doing two rope turns per jump.


2.) Take the prisoner burpee workout challenge

Burpees are the perfect at-home conditioning exercise. You can do this work out in just a few meters of space, and you don’t need any exercise equipment.
Storm through this decreasing rep ladder as fast as you can, keeping your rests between rungs as short as possible. It’s okay to break the bigger rungs into smaller, more manageable chunks, but you should do your best to avoid taking too many breaks, especially as the rungs get smaller.
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
To do a burpee (or many burpees for that matter!), stand with your feet together and hands by your sides. Squat down and place your hands flat on the floor in front of you. Jump your feet out and back into the push-up position. Do one push-up. Jump your feet back up to your hands, and then leap into the air. Land on slightly bent knees and repeat.



If you are looking for an effective program to follow during this lockdown period, we have just released a 6-week home-based workout plan that requires zero equipment.