Simple Cardio Exercises to do Before Work

With daylight-saving time behind us, there’s extra light in the morning that you can take advantage of before heading to work. Rather than sleeping in and missing the daylight hours, why not do some easy cardio exercises?

These quick cardio exercises are easy to fit into your morning routine, and you don’t have to dedicate a ton of time to them — 20 minutes each morning is enough to see results.

Ready to pack more fitness into your day? Add these cardio exercises to your pre-work plans!

Pre-Work Cardio Exercises


A burpee, or squat thrust, is one of those cardio exercises that works out your whole body. Start off standing, then drop to a squatting position and put your hands on the ground. Next, kick back your feet with your arms extended, then quickly return your feet to a squat position. Finally, stand up and repeat until you’ve completed your desired number of burpees. These cardio exercises are easy to do, and you should see and feel results!

Kettlebell Swings

Another of our favorite pre-work cardio exercises? Kettlebell swings. You can purchase a kettlebell, which is a round cast-iron weight with a handle, online or at a sporting goods store. There are a number of kettlebell cardio exercises you can complete, but we recommend a simple deadlift if you’re new to kettlebell exercises.

To complete these cardio exercises, place the kettlebell between your feet, which should be shoulder-width apart. Reach down and back with your hips until you reach your kettleball (rather than simply bending down to grab it). Once you have a hold of it, hold the kettlebell while pulling your body toward it slightly, compressing yourself. Then reverse this motion, standing tall, putting your shoulders down and back, and tensing your glutes. Continue these motions until you’ve complete your desired reps of these cardio exercises.

Jumping RopeCardio Exercises to Do Before Work

Cardio exercises using jump ropes are some of the simplest tasks that will improve your fitness while reminding you of your childhood. Try simply jumping for about 60 seconds with periodic rests of 30 seconds. Repeat this for 15 minutes. Battle ropes are also quite a new but among effective cardio exercises. Get your hands on a little heavy rope then wrap it round a tree. Make waves using the rope at intervals of 10 seconds for each hand followed by periodic rests of about 10 minutes.

Staircase Cardio Exercises

These cardio exercises are the definition of simple: just run up and down the stairs in your home, apartment complex, or at a local park. You can alternate between running and jogging, taking short breaks after 5 reps.

Bodyweight Cardio Exercises

There are many cardio exercises that use your bodyweight. You can do jumping jacks, inverted rows, planks, mountain jumpers and bodyweight squats. Do them for about 30 seconds then rest for another 30 seconds. Repeat this for about 15 minutes.


Sprints are more cardio exercises that are easy to integrate into your pre-work routine. You may need a hilly yard or a simple hill within a local park to do hill sprints. Run up the hill then walk back down. You can also do shuttle sprints by setting up 3 markers for about 10 yards that away from each other. Start at the middle marker, sprint to the one on your right then touch the ground. Then sprint back to the marker on your left and touch it, sprint back to the middle. Try about 5 shuttle sprints. These are simple but effective cardio exercises you can do to keep your body fit.

Early Cardio Classes at TITLE Boxing Club

In addition to these cardio exercises you can complete at home, there are also early morning cardio classes at the TITLE Boxing Club near you! Kickboxing and boxing are two cardio exercises that will help you burn calories fast and tone your entire body. Participating in a group class will help you stay motivated and give you partners with which to complete your cardio exercises.

Adding these cardio exercises to your life may seem like a daunting task at first, but in reality they’re easy to add to your routine and they’ll make a huge impact! Along with a good diet, cardio exercises are the first step to a healthier lifestyle.

What cardio exercises will you add to your pre-work routine?


  1. says

    These cardio options seem like not only great cardio, but awesome ways to get a full-body workout! Those burpees and kettlebell swings are intense workouts individually–combining them would surely bring the pain & gain during the next day!

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