Completing simple strength training exercises in your living room is easy enough. We come home from a run, do a few squats and lunges and call it good. But what about those cross training days? Trying to fit in a cardio workout at home seems exponentially more challenging.

Related: Essential Strength Training Exercises for Runners

It’s a common assumption that in order to complete any sort of cardio you need to either go outside or head to the gym.

But as the sun sets earlier each day and the weather begins to cool down, heading out in the evenings is the last thing anyone wants to do after a long day of work. Luckily, there are some incredibly effective bodyweight exercises that will quickly get your heart pumping and sweat dripping.

These exercises can create a really intense cardio workout. And the best part:

It’s a cardio workout you can do anywhere.

The key to fitting in a great cardio workout on your cross training day is to exercise different muscles, get your heart rate up, and challenge your body. All of this can be accomplished right at home, anytime.

These bodyweight exercises use your own weight to create resistance. This means that your bodyweight is essentially performing the same task as the machines you might use at the gym. Making use of your body means that these workouts require no equipment.

Finding a cardio workout that you can do anywhere makes fitting it into your schedule so much easier. With such a flexible workout, you’ll be able to complete it at home in your living room, with your friend at their house, or in your backyard with the dog.

Related: How to Make Time for Running: 5 Tips for Busy People

Banish your excuses as the seasons begin to change and take your cardio workouts inside your house. This 15 minute cardio workout will give you a great sweat session anywhere.

The 15 Minute Cardio Workout You Can Do Anywhere

Jumping Jacks x 1 minute

High Knees x 30 seconds

>>> 30 seconds rest

Jump Lunges x 1 minute

Wall Sit x 45 seconds

>>> 15 seconds rest

Plank x 1 minute

Jump Squats x 30 seconds

>>> 30 seconds rest

Skaters x 1 minute

Push Ups x 45 seconds

>>> 15 seconds rest

Box Jumps x 1 minute

Tuck Jumps x 30 seconds

>>> 30 seconds rest

180 Degree Rotational Jump Squats x 1 minute

Mountain Climbers x 45 seconds

>>> 15 seconds rest

V Sits x 1 minute

Russian Twists x 30 seconds

>>> 30 seconds rest

Raised Leg Sit Ups x 1 minute

The idea for this workout is that you complete each move without a break in between, unless it is notated in the workout. You should transition from your first exercise to the second without pausing in between. Take advantage of the timed rest intervals, and then get right back to the exercises once the rest is complete.

Moving from one exercise to the next is what makes this routine such an effective cardio workout. Each bodyweight exercise is designed to keep your heart rate up, with bouts of rest thrown in for some time to catch your breath.

In just 15 minutes you can fit in an incredibly effective cardio workout, anywhere you want. Complete this workout on your cross training days to keep your strength balanced and your body strong on the run!

More cardio workout ideas:

• Full Body 30 Minute At Home HIIT Workout
• 30 Minute Cross Training Workout Challenge for Runners
• 14 Workouts Runners Will Love
• The 10 Best Calisthenics for Runners