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5 Minute No Equipment Cardio Workout At Home


“Brad says” follow along home cardio workout

On today’s episode of Live Lean TV, I take you through my follow along 5 minute no equipment cardio workout at home.

Oh yeah, it’s about to go down.

This is going to be one of my best follow along 5 minute no equipment home cardio workouts to date.

I originally designed and filmed this workout for Bex over at

She featured this workout on her YouTube Channel and her viewers loved it.

5 Minute No Equipment Cardio Workout At Home

So rather than keeping the goods from you, I’m also wanted to share this workout with my Live Lean family.

Welcome to the “Brad Says…” workout

I call this workout style: The “Brad Says…” 5 Minute Cardio Meltdown Workout.

Remember the game “Simon Says” from junior high school?

Well I’ve adapted that game into a workout called “Brad Says…”.

Did I mention this workout requires no equipment!

The 10 Minute No Weights, No Problem Workout

So make sure you keep your eyes on me and follow everything I do throughout this no equipment cardio workout.

This cardio workout is meant to wake up your body.

Think about it.

When you wake up in the morning, your body is tired and you’re probably feeling groggy.

This 5 minute at home cardio workout is designed to wake up your body and get you energized for the day.

So after you get out of bed, walk over to your computer, go to my Live Lean TV Channel, and click play on this workout video.

I’ll be right there working out with you, 24/7.

It’s time to really get our feet moving and do this cardio workout together.

But first…

As you may know, during our workouts on Live Lean TV we don’t workout with our shirts on.

So take your shirt off and embrace your sexiness!

Remember to keep your eyes on me and repeat what I do throughout the entire workout.

Sound like a deal?


Who needs a treadmill when you have a body?

The Treadmill SUCKS HIIT Cardio Workout #LLTV

All you need is your body.

Let’s get started and let the meltdown begin.

Brad Says…5 minute no equipment cardio workout at home details

Here’s how this 5 minute no equipment cardio workout at home is structured.

Total time:

5 minutes.

Type of workout:

Metabolic training workout.

Metabolic training workouts keep rest periods very short to keep the overall intensity of the workout high.

This 5 minute no equipment cardio workout at home is comprised of:

  • 4 total minutes of work
  • 1 total minute of rest

Remember to work within your fitness zone, but try to push yourself as this workout is meant to be a burner.

If the intensity is too challenging, slow it down.

Equipment required:

All you need for this 5 minute no equipment cardio workout at home is:

tabata timer

Number of reps:

  • Complete as many reps as you can in 60 seconds.
  • Once you hear the buzzer, that means the first interval is done.
  • Take a 20 second rest to catch your breath.
  • Once you hear the buzzer go off, jump right back in as the next interval begins.
  • You then have 3 more intervals to go.


  • 20 second break

Number of intervals:

  • Complete 4 intervals.
  • Pick up the intensity for each interval.
  • Repeat for a total of 5 minutes.


This at home cardio workout video is shot in real time so simply press play on the video, complete the exercises that I’m doing, and follow along with my instructions.

You’ll be continuously moving from one exercise to the next during the work intervals.

Here are the exercises included in this workout.

Click the links below for a step-by-step exercise demonstration of each exercise.

#1. Jog In Place

To get warmed up, you’ll start by jogging in place. Bring your knees up, keep your shoulders back, and pump your arms like you’re sprinting. If this is too difficult, just march in place.

#2. High Knee Sprints

After you’re warmed up, it’s important to progress the workout by increasing the speed of your feet and bringing your knees up higher. Focus on keeping your core engaged while thinking about having quick feet. When you see me rotate to the right or left, follow my lead. This will help to improve your coordination and increase your mind body connection.

#3. Front To Back Hop With Push

As you jump forward and backward, pretend like you are pushing someone away from you.

#4. Squat Floor Touch

At the bottom of the squat, touch the floor with both hands.

#5. Burpee Push Up

If the speed of the burpee push up is too fast for you, slow it down and complete each part of the movement at your own pace.

#6. Isometric Squat

As you hold the isometric squat, it gives you a chance to catch your breath while you feel the burn, especially in your legs. Remember to keep your core engaged.

#7. Squat Two Hand Side Floor Touch

With your elbows pointing out, place your hands on top of each other just under your chin. Squat down and tap the floor with both hands on each side of your feet.

That’s it, the time just flew by

Nicely done, you just killed that workout.

Congratulations on completing my “Brad Says…” 5 Minute Cardio Meltdown Workout.

The sweat was pouring out of my body, so hopefully you’re feeling it too.

Remember to do this workout first thing in the morning and you’ll be wide awake and ready to take on the day.

This workout is an insider look in the type of workouts you get in my Live Lean Meltdown follow along workout video program.

These workouts are lots of fun, so you can check out the full program here.

See you soon.


Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.

Take the Free Live Lean Body Quiz


Did you enjoy this post?

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Question For You:

  • Do you enjoy doing cardio?
  • If so, what form of cardio do you mostly do?

Be sure to share your answers in the comment section below.

Check out our free workout videos here.

Check out my free recipe cooking videos here.

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29 responses to “5 Minute No Equipment Cardio Workout At Home

  1. check out my “Brad’s Cookbook” playlist for ideas … also my members site contains close to 100 healthy recipes (bradgouthrofitness[dot]com/store

  2. Great way to start my day, if you recommend this right when we wake up is it okay to do this on an empty stomach? I

  3. Hey brad i want to know if you don’t calculate your veggies in your calorie intake of your diet how do you get 150 grams of carbs a day in? please answer me !!!!

  4. Hey Brad, i have a question. ¿What is more intense to do in the morning, Tabata or Brad Says?. I need burn the fat that i win in my bulk/volume diet, i´m now in Cut/Definition.

  5. Brad thanks for all your hard work. I have been using your videos and they are great. Just did this one and my heart rate is definitely up. We are incorporating tabata workouts at work and everyone loves them. It’s definitely a lifestyle change.

  6. I love this work out, I did it every day before work, but I stopped, I’m gonna start doin it again TODAY! Thanks Brad!

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