If you have a busy day ahead of you, skipping your workout out can be a tempting way to save time. Skipping your workout in order to get more done is often a mistake. Exercise can boost your mood, energy levels and ability to focus. Just a few minutes of sweating could improve your productivity for the rest of the day.

This at home cardio workout is an excuse-proof  way to fit a a workout into even the busiest of days. All you need is 20 minutes and some floor space.

At home cardio workout instructions

• This workout is a five exercise circuit that your can do 4-6 times in a row for a 20-30 minute workout.
• Perform each exercise repeatedly at a fast pace for 30 seconds.
• Then take a 30 second break before moving on to the next exercise.
• Once you’ve finished the circuit rest for 1-2 minutes before repeating the circuit.

Jumping jacks

1. Stand with you feet together and arms at your sides.
2. Slightly bend your knees, and hop up.
3. While in air, bring your legs out to the side about shoulder width and raise your arms up over your head
4. Your feet should land shoulder width or wider as your hands meet above your head with arms slightly bent.
5. Hop and bring your limbs back to the standing position.

Burpees

1. Stand with your feet shoulder-width apart.
2. Lower your body into a squatting position, place your hands on the floor in front of you.
3. Brace your core and step your feet back so that you are in push-up position.
4. Hop both your feet back to their original position in the squat.
5. From the squat spring up into the air while clapping your arms overhead.
6. Immediately repeat.

Walking Lunge

1. Step out with your lead leg, bend your knees  and lower your hips, keep your torso erect with your shoulder directly above the hips. Don’t let your lead knee extend past your toes.
2. Inhale and keep the spine neutral as you rise up.
3. Step forward with the back leg, and lower back into a lunge.
4. Executing this exercise on both legs completes one rep.
5. As you preform additional reps you will travel across the floor.

Skater jumps

1. Cross your left leg behind your right and lower into a half-squat, your right arm out to the side, left arm across your body.
2. Leap to the left while  switching your legs and arms.
3. Return to position one by leaping toward your right

Squat Jump

1. Stand with your feet beneath your shoulders.
2. Inhale and lower your body like you’re sitting down in a chair.  Keep the back neutral, chest up and core engaged.
3. Push your feet into the ground like you’re trying to split apart the floor beneath you: this will help engage your glutes.
4. Lower your body until your thighs are at least parallel to the ground.
5. Keep your torso stiff as you exhale and spring your body back up to standing by jumping.
6. As you return to the ground, carefully lower your body back down into a squat.
7. Immediately repeat.