Video: Simple 6-Minute Cardio Workout


By: , SparkPeople Blogger
10/19/2012 6:00 AM   :  47 comments   :  95,460 Views

You don't need any fancy equipment to get a good work out. You don't even need a lot of space!
I teamed up with my friend Cassey from to create this simple cardio workout to help you burn lots of calories in just a few minutes. As an added bonus, it's super quiet! You can do this if you have sleeping kiddos at home or even if you're trying to be quiet for your downstairs neighbors.
Are you ready to try it?
I hope you enjoyed this simple cardio workout! You can really up the burn by repeating the video once or twice. And once you learn the moves, try it on your own. We did each move for about 45 seconds, but you could slowly extend that out for a greater challenge over time. Special thanks to Cassey for inviting me to do this workout with her and Spreading the Spark to her huge Blogilates audience! Be sure to check out her YouTube channel for great at-home workout ideas.
What did you think of the workout? What is your favorite way to get fit in a small space? What new workout videos would you like to see from SparkPeople?

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  • 47
    Fun workout do to before my kettlebell swings-I will do this again for sure!! - 10/8/2014   4:18:06 PM
    Loved ittttt! Woo! - 4/14/2014   10:49:09 PM
    This workout killed my legs! lol - 3/13/2014   7:18:12 PM
  • 44
    Didn't feel like doing my usual 10 minute boot camp workout this morning, so I pulled this one off my Pinterest board. I like it because it's quick (I have very limited time in the morning) but I still feel like I got a workout.

    Also, I LOVE CASSEY. Just discovered Blogilates. I've been doing her "how to do the splits" video at night; now I need to pin more of her workouts. :) - 9/3/2013   6:53:10 AM
    great start for the mornig and i can do this :)
    - 2/25/2013   6:42:34 PM
  • 42
    will be doing this workout....was doing the demo and my heart was pumping and I was sweating lol....thank you coaches!!!! - 2/13/2013   11:01:17 PM
  • 41
    How would you track this? I think I'll do the same as the other person and do "cardio dance" for now.
    Also, I'm loving this as something to do in small spaces because my family and I live in a RV part-time. I need to find stuff that does less jumping though because this would really shake the camper! LOL The seated cardio video Coach Nicole has is a good one! - 1/31/2013   7:45:45 PM
  • RIKKI52
    I like this a lot, but I'd have to take it a bit slower at first. This will be a good workout to take at a lower intensity and work up to high intensity. 6 minutes is about as long as I can last right now, so this will be great. - 11/29/2012   5:05:12 PM
  • 39
    Definitely noisy. I couldn't do the floor lunges as well because I'm am just starting out (again) and I'm also restricted due to heart palpitations. I didn't see any way to track so I added 6 minutes Cardio Dancing to my fitness tracker. Fun workout overall, very positive. - 11/21/2012   6:32:24 PM
  • 38
    Does anyone know how to track this in the fitness tracker? - 11/10/2012   9:58:37 PM
  • 37
    I thought this was supposed to be a quiet workout! All that bouncing would wake up the neighbors. However, during the day, I'm totally doing this. At home. in my small space. I think I'm going to have to do it in slow motion for the first 100x though, because I am soooooo uncoordinated. It looks like fun though - 11/10/2012   9:57:48 PM
    My two favourite coaches finally together! - 11/2/2012   9:23:06 AM
  • 35
    I did it but had to make some modifications. I can't do floor exercise so I just did the twist while she was doing the lunge kicks. But other than that I enjoyed it and it really go my heart pumping. - 10/31/2012   3:32:11 PM
    I feel so uncoordinated doing this LOL. But this is a really cool, fun little workout. Good job, Coach Nicole and Cassey! - 10/27/2012   9:28:20 PM
    Great way to get started on exercising again, loved it. I did 2 workouts-- I'm still a little sore from a couple days ago :)
    Gotta know though, how do I document this in my Fitness Tracker?? I feel too accomplished not to track it!!
    - 10/25/2012   10:11:43 AM
    Would really appreciate a short, intense workout that suits a person with knee and foot injuries that need rest. It is a challenge to get a good cardio without the footwork. Thanks, Dobbs Ferry - 10/24/2012   5:18:12 PM
  • 31
    While I agree this is challenging and can be done in a small space, I have to disagree w/the quietness. I live in an apartment, if anyone was @ home beneath me they would think the ceiling was falling on their heads. Any suggestions for something as intense but without the jumping? - 10/24/2012   4:55:41 PM
    - 10/23/2012   12:58:03 PM
    I think the exercises are a good workout but I really checked it out for quietness, I live in an attic apartment and both my neighbors downstairs would be sure I was coming through thier ceiling. Got any better suggestions? I can't do the jumping .............thank you - 10/23/2012   9:01:05 AM
  • 28
    Those Mountain climbers really work you out !! - 10/22/2012   11:02:25 AM
  • 27
    This looks good but I live in an even smaller space so would struggle with some of Nicole's moves and to get the high energy involves putting a lot of bounce which makes it noisy and sort of defeats the object. :/

    Love Cassey's energy though! - 10/22/2012   5:48:21 AM
  • 26
    Their energy is contagious! Thanks very much - I'll give it a try :) - 10/21/2012   10:43:49 AM
    Thank you! - 10/20/2012   9:49:41 PM
  • 24
    Ok, I have 6 minutes. Re-Starting exercise streak. No excuses. Get it done. - 10/20/2012   7:00:32 PM
    Blogilates videos are very good same goes FitnessBlender. - 10/20/2012   5:34:18 PM
  • 22
    Love it! - 10/20/2012   3:59:35 PM
    I like this!!! - 10/20/2012   12:26:32 PM
  • 20
    This looks like a great workout. It might work as an "exercise break" during a 12 hour overnight shift, as long as it is quiet. I'm usually diurnal, so any help to stay alert would be valuable. - 10/20/2012   11:24:56 AM
  • 19
    Living in a motel apt makes it challenging to find workouts, I appreciate new tips - 10/20/2012   4:18:52 AM
  • 18
    Great for those who can do exercises. - 10/19/2012   9:23:50 PM
  • 17
    Looks like a good workout to me. I'll have to give it a try on days when I'm not feeling up to doing a 30 minute workout like I normally do, but still want to get in some other kind of exercise besides my walking. Thanks ladies - 10/19/2012   5:52:51 PM
  • 16
    That was a great workout and i have small bedroom and that video will work out perfectly. - 10/19/2012   5:09:01 PM
  • 15
    Unfortunately my apartment is horribly "soundproofed" and even this would upset my neighbors. I can't wait to get my own place! - 10/19/2012   3:42:55 PM
  • 14
    It was so fun and so quick.../
    The ladies need to add a cool down
    WOW! - 10/19/2012   1:43:52 PM
  • 13
    It was fun; a bit challening on Cassey's planks with runner's legs! Glad I tried it! - 10/19/2012   12:23:24 PM
  • 12
    Cassey's portions don't have any vocals, though the visuals get the point across. - 10/19/2012   11:45:44 AM
  • 11
    I really enjoyed this! There's no excuses to get this workout in. Thanks so much!! - 10/19/2012   11:37:17 AM
  • 10
    I'm going to keep this in mind for when I have kids! I don't really need to be quiet but I do my workout in a small space - Walk Away the Pounds is my favorite for that exact reason! - 10/19/2012   10:22:54 AM
  • 9
    any idea about calories burned?? - 10/19/2012   10:18:07 AM
  • 8
    My adult children do the P90X workouts with Tony Horton and they are done in a small space. They have been doing them now for so long that they do the P90X2 and even the Insanity workout with Sean. Plus they go to the gym for heavy weights. I need to post some new pictures of them. - 10/19/2012   10:15:05 AM
  • 7
    There are times when I don't have time to get a full workout in. These types of quick workouts really work on a busy schedule. Thanks! I will definitely give these a try! - 10/19/2012   10:03:31 AM
  • 6
    Love the small space quiet workout! - 10/19/2012   9:37:18 AM
  • 5
    I have a small space to do my workouts. I can do the Sparkpeople videos I've chosen to do in my space as well as TaeBo and others. This one looks very challenging; I'll give it a try. Thank you! - 10/19/2012   8:54:31 AM
  • 4
    Thanks! A good start to my day in a quiet house. - 10/19/2012   8:40:15 AM
  • 3
    Woooo! Great workout! I could do most of the moves and one or two I did what I could... heart rate went right up! Now going to stretch, log on 6 minutes of fitness & check out Cassey's & SP's video sites! - 10/19/2012   8:38:22 AM
  • 2
    Challenged!!! I'm going to see how much of this I can do. :) I only have a small space too. Thanks girls. - 10/19/2012   7:58:11 AM
  • 1
    This is the perfect workout as I'm always looking for quiet and short workouts since I am on the third floor and have neighbors. I would love to see even more quiet workout videos that I could do. My favorite workouts in a small space are "Walk Away the Pounds" and "Jillian Michael's 30 Day Shred." - 10/19/2012   7:20:42 AM

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