Pajama Workouts

Time, or lack thereof, is the biggest excuse when it comes to not exercising. What if you could get in shape at home in just seconds a day? These five high-intensity cardio exercises can help you get your heart rate up, burn calories, and start down the road to better health. Bonus: You don't even have to get out of your PJs.

  • Burpees work every muscle in the body, which helps you burn tons of calories.

  • Stand with feet hips distance apart and arms at sides. Bend over and place your hands on the floor. Jump (or step) back into a high push-up position. Perform a push-up. Then jump your feet back toward your hands. Stand (add a jump for more intensity). Complete 10-15 repetitions.

  • High Knees offer the same benefits as sprinting, and they are perfect when you don’t have a lot of space.

  • Stand with feet hips distance apart and arms at sides. Alternate high knee lifts for 30 seconds, going as fast as you can while maintaining proper form.

  • Split Lunge Jumps require a lot of leg strength, coordination, balance, and stamina. The plus is they also provide a huge calorie burn and can get you in shape fast.

  • Stand in a split lunge position, with your right foot forward and left foot back. Hips should be square to the front with back heel lifted. Using your arms for momentum, jump and switch legs (left foot forward, right foot back). Alternate legs for 30 seconds, going as fast as you can while maintaining proper form.

  • Squat Jumps get your heart rate up, strengthen the lower body, and can challenge even the most seasoned fitness enthusiast.

  • Stand with feet hips distance apart, with knees and feet aligned and facing forward. Inhale and bend knees, pressing hips back into a squat. Exhale and jump, reaching your arms to the ceiling. Jump for 30 seconds.

  • Tuck Jumps require you to drive your knees toward your chest while keeping your body tight. For best results, do these consecutively without pausing.

  • Stand with feet hips distance apart, with knees and feet aligned and facing forward. Exhale and jump, pulling your knees into your chest and touching your knees with your hands. Land and spring up as quickly as you can. Jump for 30 seconds.


This information is for educational purposes only. It is not intended to be an exhaustive examination of the subject matter nor a substitute for medical advice. Always consult your primary care physician or healthcare provider before beginning any diet or exercise program.

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