HomeHome Standing Cardio
A 25-minute standing cardio session for women with no floor work at all. Clap jacks and shadow boxing raise the heart rate, side-to-side punches and high knee twists add core rotation, and standing side leg raises work the hips. No mat, no equipment, around 220 kcal.
Home Standing Cardio at a glance
- Level
- Beginner
- Duration
- 25 minutes
- Exercises
- 5
- Estimated burn
- ~220 kcal
- Equipment
- None — floor space only
- Muscles worked
- Quads, Glutes, Shoulders, Core
- Category
- Home
- Made for
- Women
- Price
- Free
5 exercises in Home Standing Cardio
- 1Clap jack4 × 40
- 2Side to side punch4 × 45s
- 3Standing side leg raises3 × 20
- 4High knee twist3 × 40s
- 5Shadow boxing3 × 60s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Standing Cardio
Everything is done on your feet, which makes it a good option if getting up and down from the floor is uncomfortable. Keep the arms moving continuously and rest 45 seconds between rounds. Three or four rounds is a complete session.
Home Standing Cardio — questions
How long does Home Standing Cardio take?
About 25 minutes from the first set to the last. The session contains 5 exercises and burns roughly 220 kcal for an average trainee.
What equipment do you need for Home Standing Cardio?
None — floor space only. The session is built around Clap jack, Side to side punch, Standing side leg raises and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Standing Cardio suitable for beginners?
Yes. Home Standing Cardio is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does Home Standing Cardio work?
Quads, Glutes, Shoulders, Core. 5 exercises, starting with Clap jack, Side to side punch, Standing side leg raises.
Is Home Standing Cardio free?
Yes. Home Standing Cardio is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Home Standing Cardio into the GymiaFit app — free, no account tricks, no paywall.
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