15 minute Cardio Workouts: Jumping Jacks, High Knees, and Burpees for Cardiovascular Health

Cardio workouts are essential for heart health and overall fitness. They can be done anywhere and require no equipment.

Equipment

• None (optional: exercise mat)

Preparation

Wear breathable, moisture-wicking clothing. Ensure you have space to move around.

Routine -Repeat each each exercise 3 times

1. Jumping Jacks

• Time: 1 minute
• Illustration: Jump while spreading your legs and bringing your arms overhead, then return to the starting position.
• Benefits: Improves cardiovascular health and coordination.

1. High Knees

• Time: 1 minute
• Illustration: Run in place, lifting your knees as high as possible.
• Benefits: Boosts cardiovascular endurance and leg strength.

1. Burpees

• Repetitions: 10-15
• Illustration: From a standing position, drop into a squat, kick your feet back into a plank, do a push-up, return to squat, and jump up.
• Benefits: Full-body workout that enhances cardiovascular fitness.

1. Mountain Climbers

• Time: 1 minute
• Illustration: Start in a plank position, alternate bringing each knee towards your chest as fast as possible.
• Benefits: Improves cardiovascular endurance and core strength.

1. Butt Kickers

• Time: 1 minute
• Illustration: Run in place, kicking your heels towards your glutes.
• Benefits: Enhances cardiovascular fitness and leg strength.