20 Minute Cardio Workout Program – TREBLAB

20 Minute Cardio Workout Program


Regular cardio exercise is essential to good health and fitness. Our bodies are designed to be active, and our ancestors would have got all the cardio exercise they needed just from daily walking and physical work.

Now, with most of us doing sedentary jobs and relying on cars to get around, it’s easy to end up doing very little cardio exercise. Without cardio, your heart won’t get the workout it needs to stay healthy and your weight will creep up.

So what’s the answer? You don’t need to spend hours out running or cycling. Try this simple 20 minute cardio workout program you can do at home, without any special equipment.

The program alternates jumping jacks with more complex exercises so you work your whole body while keeping your heart working hard.

1) 50 jumping jacks



Start by standing straight with your arms by your sides and feet together. Jump your feet out as you raise your arms above your head, and then bring them back in quickly.

2) 50 crunches


Lie on your back and bend your knees. Keep your feet hip-width apart. With your hands behind your head, pull your upper body up using only your stomach muscles. Then release and return your head to the ground

3) 45 jumping jacks

4) 45 squats



Stand with your feet slightly further apart than your hips. Look forward and stretch your arms out in front of you. Then lower yourself down as if sitting in a chair, keeping your back straight and your thighs parallel to the ground.

5) 40 jumping jacks

6) 40 jump lunges

Start by standing with your feet hip-width apart. Take a big step forward with one leg and lower yourself so both knees are bent, with your front foot flat on the floor and your back foot pointing behind you. Push up into a jump, land with feet hip-width apart and then repeat on the other leg.

7) 35 jumping jacks

8) 35 push-ups

Lie on the ground on your front, hands slightly wider than your shoulders and facing down. Have your feet roughly hip-width apart. Push up until your arms are straight. If this is too difficult, bend your knees and push up from there.

9) 30 jumping jacks

10) 30 burpees


Stand with your feet shoulder-width apart and lower yourself into a squat. Place your hands on the floor and jump your feet back so you’re in a plank position. Move your feet back to the squat position and then jump back up to standing.

11) 25 jumping jacks

12) 25 crunches

13) 20 jumping jacks

14) 20 squats

15) 15 jumping jacks

16) 15 jump lunges

17) 10 jumping jacks

18) 10 push ups

19) 5 jumping jacks

20) 5 push ups


Include this in your daily routine three days a week, alongside some resistance training and rest days. You’ll soon start to feel stronger, healthier and fitter. You’ll notice that you no longer feel out of breath as you climb the stairs. You’ll probably start to find that you make healthier choices as a result, like walking to work instead of driving, as your body can cope better with physical demands.

You should start to see your weight drop too, as long as you don’t eat back all the calories you burn. Your metabolism should also increase, so you’ll find keeping it off easier.

If you’re struggling to get motivated, think about investing in some wireless Bluetooth headphones from Treblab. Listening to your favourite music while working out can really help you work harder.