15-Minute Standing Cardio Workout | No Equipment, No Repeats and 1,500 Steps

This all standing Cardio workout packs 15 moves into one. Quick and effective. No equipment, all standing, no repeats workout. You're gonna love it. Let's make every second count and jump right in. All right, team, if you want to get your steps in and you want to raise your heart rate and you want to do it all with no equipment, wherever you are, this is the workout for you. I'm joined by the amazing Rachel. She'll be offering some lower impact modifications. So you can follow along with Rachel.

We're going to.

Or you can follow along with me. Either way, we've got 15 minutes and we're going to jump right in with your first move. If you want more of a warmup, I'm going to link one for you in the description below. We're nice and warm, so we're going to jump in. We got 15 cardio exercises. You're doing each exercise for 40 seconds on 20 second transition rest. And you only do each exercise once, so make it count. We're going to move, we're going to sweat, and we're definitely going to get some steps in. During this workout, I'm going to show you your first move. It's a good high knee skip.

So just skip, skip, skip.

Rachel's taking it down to a march. You get to choose. It's kind of like your warmup move. You're on for 40 seconds and we're going to start in three, two. Let's go. So skip, skip, pulling that knee up in line with the hip. You can add a little hopper bounce if you want to add that impact. Today, we're going to raise that heart rate.

Woo.

We're going to move in all planes and train in all directions. You're going to get your steps in, you're going to raise your heart rate. Definitely a feel good workout that you can do absolutely anywhere with no equipment. Here we go. Keep getting those knees up. Get those knees up. Nice work. Right here. We're going to go side to side in your next move. Get you moving. Come on, get those knees up. Ten more seconds right here.

Just keep moving.

Yes, you can. Right here.

Final five, four, three, two, one.

Rest and recover. I'm going to take a giant step, right? You're going to give me lateral pushes. So push, push, push and tap. Push and tap. Push and tap, using those outer glutes to push you side to side. Let's take a giant step, right, you're gonna push to your left in about 5 seconds. Big inhale here. Exhale, push left in 3, 2. Let's go. Push it and push it side to side. Nice. And move in all planes. You can add those arms. You can give me little arms above the heart. Push and tap. Push and tap. Push and tap. Nice. Activate those outer glutes. Yes. 40 seconds per move. So find a pace that you can stick with for all 40 seconds per each exercise. You only do it once. I don't want you to stop moving during the entire exercise. You have a 20 second transition or break between exercises. So keep moving here for 10 more seconds. Yes, you can. Yes, you can. Let's go. Push it side to side for 5.

4, 3, 2, 1.

Rest and recover. Now you're going to come to the back of your space. If you had a mat or you could find a line on the floor. We're going to run on and off. On, on, off, off, on, on, off, off. Running on and off the mat. Getting those steps in. We went side to side. Now it's time to go front to back. All right, so we're going to train front to back. You're there in three, two. Let's go. On, on, off, off. Running on and off that mat. Getting those steps in. On, on, off, off. There you go. Nice and athletic. Think fast. Feet light on your toes. Nice work. Move in. You got it. Awesome job, team. On that mat.

It doesn't have to be boring. No, we can make it fun. We can make it athletic. Absolutely.

Kind of like think of this as, like your playground in my opinion. Like, it's a fun workout. You get to move in all planes, raise your heart rate. You don't have to repeat any of the exercises. Every exercise feels new and fun.

For five, four, three, two, and one.

All right, throwing it back to the classic cardio exercise. You all know you've done it since high school gym class. The jumping jack. We're just going to jack it out. Rachel's got your low impact option. She's going to tap it. I'm going to jack it. Take it at your pace. Taps or jacks. All right, bigger the arms, higher the heart rate. We go in three, two. Let's go. Here we go. Jumping jacks for 40 seconds. Classic cardio exercises. We're giving you the basic moves on the front half of the workout. Later on in this workout, we're going to add on to the jumping jack with some fun variations. Right. Nail the basics. Then we'll add some fun twists as we progress through this workout. Awesome job.

Keep moving.

Nice work. Feeling that heart rate start to rise. Keep breathing in through the nose, out through the mouth. Yes, team. All right, 10 more seconds in your jack. Finish strong. Right here, right here. You got it. Last five. Come on.

Four, three, two.

Recover. Recover. For 20 seconds, you're gonna be a squat jack with two hops at the top. All right, so wide at the bottom.

Hop, hop.

Wide at the bottom. Up, up. You don't have to reach for the ground. That's just an option. Rachel's going to take out the impact and give you a calf raise at the top. Choose your level. You're there in three, two. Let's go. Wide at the bottom. Wide at the bottom. Up, up. Wide at the bottom. Nice. Two hops at the top. We love these little hops at the top. That impact improves bone density while training our heart and making our hearts healthy. With this cardio workout, we're getting some bone density also happening. Strong bones, strong heart.

We love it.

20 seconds down, 20 to go. Yes, team. Nice work. Keep moving. We're gonna go back to that side to side movement after this. 10 more seconds here. Keep it up, keep it up.

Final five, four, three, two.

Recover. Nice work. Gonna go back to lateral movements. This time you're gonna go high knees side to side.

Chop, chop, drive. Chop, chop, drive.

Moving side to side, make it as big as you want. Get that coffee table out of the way. Giant step right, pushing to your left. Chop, chop, drive in three, two.

Let's go. Chop, chop, hold. Chop, chop, hold. Chop, chop, hold. Chop, chop, hold.

Nice.

Boom.

Fast feet. Hold.

Fast feet.

Hold. Working on your agility as well as your balance. I love it. We had someone comment. Her name was Noelle. She said, from collegiate runner to working mom, I love your workouts. It's amazing how effective just 10 to 15 minutes can truly be when I don't have to do an hour workout to feel good. No, you don't. You can push yourself right here for 15 minutes.

Come on, team. You're here for three, two, one.

Rest and recover. All right, ski runs. This is a fun one. Pretend you got skis on your feet. Three ski runs, one knee slam.

1, 2, 3, slam back. 1, 2, 3, Slam, back. 1, 2, 3,.

Alternating that slam. Right foot goes back in.

3, 2, let's go. 1, 2, 3, slams.

Back.

1, 2, 3, SLAM, back. 1, 2, three.

Right, left.

1, 2, 3, SLEAM. 1, 2, three, SLAM. This is a brain one, too, for sure.

The best part about working out at home, no one cares what you look like. If it's taking you the entire 40 seconds to figure out this move, that's okay. No one cares Your coordination or your ability. You're just moving. Meant to make you feel good.

Just keep moving.

Final five.

Four, three, two, one.

All right, that was a brain buster. All right, we're gonna keep it. We're gonna build onto those jumping jacks. You did four jumping jacks, four high knee skips. So you'll go 1, 2, 3, 4. 1, 2, 3, 4, 4 jacks, 4, 4. Alternating high knees in three, two. Let's jack go.

1, 2, 3, four.

Give me right, left, right, left, jack. 1, 2, 3. High knees. Get me? Right, left, right.

Back to Jack. 1, 2, 3, 4. Back to knee, knee, knee, Jack, Jack. 4, 3, 2.

High knees.

Right, left, right, left, Jack. 4, 3, two, one.

High knee.

2, 3, 4, Jack, 4, 3, 2, 1.

High knee. 2, 3rd, four more Jacks and you're out.

2, 3, rest.

Nice work. That was a fun one.

There you go.

See, like, when you're thinking about the move the whole time, it goes so fast.

Yeah.

All right, Skip, skaters, move. Number nine is skaters. Giant step. Right, you're just gonna hit left, right, left, driving off that outer leg. Hit left in three, two. Let's go, skaters. Side, side, side, side. Challenging single leg explosivity. Push, push, push, push. You got it. Nice work, team. Make it as big as you want to make it. Pushing side to side. Side.

Yes.

Side to side. Nice work. Just keep moving.

20 down, 20 to go. You got this, team.

You got this.

Keep pushing right here.

Oh, I just heard my watch buzz. I hit my step goal for the day. There you go. There's the fruit news.

Come on, push it right here. Final five, four, three, two. Recovery.

All right, four jabs, two jacks. Arms are going to get busy. Legs are going to be a little bit more in place.

You're going to go 1, 2, 3, 4.

In, out, in, out, Rachel. Out, in, out, in. All right, four jabs, two jacks for the feet. In three, two. Let's go, let's go.

One, two, three, four. One, two. One, two, three, Four. One, two, one, two, three, four.

Knock it out.

One, two, three, 4.

In, out, in, out.

One, two, three million four. Up, two. One, two, Three, four. Up, two.

You got it.

Now, see, this is where I get excited. I love the kickboxing workouts.

Yes. Rachel loves the kickboxing. I'm not gonna lie. They're not my personal favorite. I'm on team strength.

We 1, 2, 3, 4.

Hey, but it feels good to move. Knock it out, punch out, whatever's stressing you out today for three, two, you're out. All right. Lateral shuffles. Notice how we just, like, keep mixing in those moves. Get you moving in all planes. We're going to go lateral shuffle. All right, so it's just shuffle, shuffle, hit. Shuffle, shuffle, hit. Giant step right, two shuffles left. Hitting the floor is optional. We go in three, two. Let's go. Shuffle, shuffle, hit. Shuffle, shuffle, hit. Shuffle, shuffle, hit. Side to side, hit. Side to side, hit. Nice work, team. Come on, you're on.

Move.

11 of 15. So close to finishing this workout. So stinking strong. Yes, you are.

Cardio push right here.

Getting those steps in, wherever you are. No equipment, just moving, sweating, feeling good.

Whoo. Come on, come on.

Ten more seconds here in these lateral shuffles. Ten more seconds. You got this. Push it.

Push it right here for five, four, three, two.

Recover. Walk it off. Nice work. All right, four butt kicks, four jump ropes. Rachel's gonna half time it. All right, so it looks like this.

1, 2, 3, 4. 1, 2, 3, four. 1, 2, 3, Four. 1, 2, 3, FOUR. Woo. Butt kicks in three, two.

Let's go, let's go.

1, 2, 3,4. 1, 2, 3, FA. Butt, two, three, four. Jump, two, three, four. Kick, two, three, four. Jump, two, three, four.

So Rachel's got the halftime two and two.

I've got four and four. 1, 2, 3,. Kick, 2, 3, 4. Jump, 2, 3, 4. Kick, 2, 3, FOU. Jump, 2, 3, FOUR. Kick, 2, 3, FOUR dot jump, 2, 3, FOURL. Kick, 2, 3, 4. 10 more seconds.

Yes.

Come on up. 2, 3, FOUR. Kick, 2, 3, 4, FOUR, 3, 2.

You're out.

Woo.

Three knee slams. Switch. Let's start a little bit sideways, pulling your right knee up.

1, 2, 3, switch. 1, 2, 3, Switch.

Right knee slams first in.

3, 2. Let's go, let's go. 1, 2, 3, SWITCH. 1, 2, 3, TWITCH. 1, 2, 3,. SWITCH.

UP.

1, 2, 3, SHITCH. UP. 1, 2,.

3. Drive it in. Slam that knee. Slam that knee.

Hup. Switch. One, two, three, up. Switch.

Rotating across that midline.

Big move. One, two, three.

Pull it up.

One, two, three, Pull it up.

Let's go.

Two, three.

Make it big. Ten seconds, let's go. Finish strong.

One, two, three, up. Switch. Four, three, two, and you're out. Nice work.

Have we had water yet?

We've been going, going. Two moves left. Speed bag, jog in place.

Literally up here. Speed bag. Knock it out.

Whoo.

Little jog in place. Speed bag in three, two. Let's go, let's go.

Three bag.

Back to kickboxing for Rachel. Thank you. I love it. Little jog in place. Gonna feel the burn in the Shoulders in this one, right? Higher the hands are above the heart rate. More that heart rate's gonna stay elevated. You got it. This is your cardio workout. We're training our heart. Health. Heart health. Your heart's a muscle, just like your biceps, your quads, your triceps. It's a muscle. Strengthening it. Here. Hands above the heart. Let's go. Finish. 10, 9, 8. You got this. Come on. Push it.

Push it right here. 5, 4, 3, 2, 1.

Rest. Last. Move. Move. Number 15 of 15. Good old high knees. You're gonna give me high knees. You're gonna run it. When I say sprint, you sprint for five seconds all out. When I say run, you run for however long. When I say sprint, you sprint.

All right, Three, two.

Let's go. High knees. Get them up, get them up, get them up. March it or high knees. All right, right here. Okay, I'm gonna give you a countdown in three, two, sprint.

Sprint for five, four, three, two.

Jog. Jog it out. When I say sprint, I want an all out effort. Jog it out. Jog it out. We sprint in three, two. Let's go.

Sprint for five, four, three, two.

Jog it out. Jog it out.

Whoo. Recover.

All right, ready? Sprint in 3, 2. Let's go.

Sprint for 5, 4, 3, 2.

Keep sprinting.

Final 5, 4, 3, 2.

You're done.

That was sneaky.

That was sneaky.

That was sneaky.

15 minutes. Feel good cardio session. Way to go, Rach. High fives to you at home. Thanks for training with us. We'd love to see you back on the mat for another workout soon. Awesome job crushing that cardio workout. I hope you loved it. If so, hit subscribe to my YouTube channel. I queued up another all standing workout you might like here. Otherwise, I have a two week bodyweight workout challenge. I'd love for you to join me in this playlist right here. Have a great day.