If you’re looking for the most efficient way to get fit at home, workouts that improve both your strength and cardiovascular health in one go are a solid bet. These generally involve doing exercises at speed to get your heart pumping while you work the muscles as well.
This indoor cardio workout from the Garmin Connect app is one great option for doing just that. Anyone can see the workout if they download the app and create an account, but to follow it live you’ll need a compatible Garmin watch to sync the workout to; the watch then tells you when to work and when to rest, as well as providing animations to show you how to do the exercises and counting reps.
Pictured: Garmin Vivoactive 4
Indoor Cardio Workout
Complete three rounds of the following series of exercises, resting for one minute between rounds. The workout will take under 30 minutes in total and mostly focuses on your abs, glutes and hamstrings, as well as improving your cardiovascular fitness.
1 Run (or high knees)
Time 45sec Rest 15sec
If you have a treadmill, jump on that. Assuming you don’t, run on the spot, bringing your knees up to your chest.
2 Plank with arm raise
Time 45sec Rest 15sec
Get into a plank position supported on your toes and forearms, with your body forming a straight line from your head to your feet. Keeping your torso still, raise and extend your left arm out to the front, then bring it down and repeat with your right arm.
3 Low lunge with isometric adduction
Time 45sec Rest 15sec
From standing, step forwards into a lunge and lower until your back knee touches the ground. Lean forwards and plant your hands on the ground inside your front foot, press your front knee in your body and hold for a second, then come back up to standing. Alternate sides with each rep.
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4 In ’n’ out squat jump
Time 45sec Rest 15sec
From standing, jump and move your feet out so you land in a wide stance. Drop straight into a squat, then drive back up and jump again, moving your feet back so you land with them shoulder-width apart.
5 Jumping jack
Time 45sec Rest 15sec
From standing, jump and take your hands above your head while moving your feet out to land in a wide stance. Jump again, bringing your feet back under you and your arms back to your sides.
6 Chest-to-floor burpee
Time 45sec Rest 15sec
Drop into a press-up position and lower your chest to touch the floor. Push back up and jump your feet towards your hands. Stand up, then jump straight up and take your hands above your head.
7 Side-to-side shuffle jump
Time 45sec Rest 15sec
Jump to one side, landing on both feet at the same time. Reach down and touch the floor with both hands, then stand up and jump back the other way. Continue jumping from side to side, touching the floor with your hands every time you land.
8 Squat and side kick
Time 45sec Rest 1min 15sec
From standing, drop into a squat. Push back up and kick one leg out to the side, raising your foot to hip level or as high as you can. Squat again and then kick on the other side.
