3 High-Intensity Cardio Drills for Home Training

High-intensity home cardio workout

 Cardio is essential for endurance and fat loss, even at home. These 3 drills will get your heart pumping and improve stamina without any expensive equipment.


🛑 WARNING: CONSULT A DOCTOR FIRST. The workouts on Elite Home Workouts are high-intensity and challenging. They are not medical advice. You follow these routines and assume all risk of injury entirely at your own discretion. Push hard, but push smart.

Drill 1 — Sprawls

  • Start standing, drop one knee to the floor while extending the other leg

  • Hop back to crouch and repeat

  • 3 sets of 20 reps

Drill 2 — High-Knee Punch Combos

  • Run in place lifting knees high

  • Throw 1-minute punch combinations while running

  • 3 rounds, 60 seconds each

Drill 3 — Shadowboxing Intervals

  • 30 seconds max-speed punches

  • 30 seconds rest

  • Repeat 5–10 rounds

    Conclusion / CTA:
    Combine these drills with punching bag work or dumbbell exercises for full-body home training. Track your rounds and challenge yourself to improve each week. Comment below with your best drill today!

    Want to train more at home? Check out these posts:  

    - Dumbbell Exercises
    - Punching Bag Workout



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