Long days at home without access to fitness facilities or popular walking/hiking paths can make getting your cardio exercise difficult. Not to worry though, we have put together a quick 30 minute cardio circuit that you can do from the comfort of your living room or back yard.

All you need for this workout is a comfortable outfit you can move freely in and suitable sneakers. It is also beneficial to have a water bottle nearby for quick hydration breaks.

Before starting any cardio circuit, you want to begin with a dynamic warm up.

For your warm up:

Start by taking 10 static lunges on each side. For a static lunge, take one leg behind you and begin to lower your back knee toward the floor, stopping about an inch or two from the floor, depending on your mobility. Begin to straighten your leg back to your starting position. Repeat for 10 reps on each side.

Next do 25 slow jumping jacks. These can be full jumps or side steps, whichever is most comfortable for you.

Arm circles. Bring both arms out at your sides and begin to rotate them forward, starting with large circles and gradually making smaller circles, do this for 20 seconds and then reverse your direction and take your circles from small back up to large.

Once your dynamic warm up is complete, you are ready to move onto your circuit! This circuit consists of 5 exercises with a 20 second rest between each one. If you perform the entire circuit three times with a 2 minute break between each one, you’ll end up with a 21 minute workout.

Side skater: 40 seconds (alternating sides). Rest for 20 seconds.

Start in a small squat. Jump sideways to the left, landing on your left leg. Bring your right leg behind to your left ankle, and don’t let it touch the floor. Reverse direction by jumping to the right with your right leg. This completes one rep

Jumping lunge: 40 seconds (alternating legs). Rest for 20 seconds.

The jump lunge is an advanced variation of a basic walking lunge exercise, bumping up the intensity by adding a jump. The plyometric transition consists of jumping high in the air and switching your forward foot before landing.

Knee driver: 40 seconds (20 seconds on each side). Rest for 20 seconds.

Begin with your weight on your left foot and your hands together in front of you for balance. Bend your left knee and extend your right leg behind you, placing little to no weight in the right toes. Drive your right knee toward your chest, bringing your hands to meet your knee.

Plank jack: 40 seconds. Rest for 20 seconds.

The plank jack is a great cardio move; it raises the heart rate while working both your lower and upper body. Begin in plank position, with your shoulders over your wrists, your body in one straight line, and your feet together. Like the motion of a jumping jack, jump your legs wide and then back together.

Squat jack: 40 seconds. Rest for 20 seconds.

Squat jacks are a lower-body power and strength exercise that target the quads, glutes, and hamstrings. … Standing with your feet close together and your hands clasped behind you head, push your hips back to get into a half-squat position. Jump your feet out to the sides, maintaining the squat position.

Rest for two minutes between circuits. Once you have completed your circuit three times, take 5 minutes to wind down with a few simple stretches, here are a few you can try. If you do this circuit, make sure to let us know on Instagram @infinityhealth!