Best Cardio Workouts You Can Do at Home | Full body workout without any types of equipment

man do cardio at home

A regular fitness regime is paramount for a healthy lifestyle.

What’s healthier is a no-equipment cardio workout at home to build your muscles, improve blood circulation, and burn some extra calories.

Cardio exercises involve any type of training or workout that makes your heart pump faster than usual. Such exercises take 15-20 minutes of your time and can be performed without any equipment.

So, if you don’t have an hour to exercise, give 20 minutes to at-home cardio. No gym memberships, no exercise equipment – just you and your exercise mat are enough to get you started with cardio.

That said, here is a list of some good cardio workouts to include in your home fitness regime.

So, if it’s been three hours since you had your meal, pick up your exercise mats and practice cardio with us.

#1 Burpees

Woman do burpees steps
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Burpees engages your entire body in the workout. It’s a three-in-one combo including, a squat, a jump, and a pushup.

  • Stand straight with a small gap between your feet.
  • Squat and place your hands on the floor to jump your feet back into a plank.
  • Do a pushup, jump back in, and stand up.

Alternate between the plank position and standing up in the air for 5-10 minutes to burn more than 100 calories. Start slow and then work your way up to 10 minutes. It is among the fastest indoor cardio exercises to burn calories.

#2 Mountain Climbers

man do mountain climbers

As the name suggests, mountain climbers are just like making your way through large mountains. The exercise involves running your knees in and out while in a push-up position.

  • Hold yourself in a pushup position.
  • Move your right knee towards your chest.
  • Take it back and move your left knee in the same way.
  • Alternate between the two knees while slowly building up the pace.

Mountain climbers work on your core strength endurance while increasing your heart rate. Make sure you switch between the knees as fast as possible while keeping your back straight.

#3 Jumping Jacks

man do jumping jacks

You must have done jumping jacks in your childhood. As a quick refresher, jumping jacks involve circling your arms and spreading the feet apart while you jump.

  • Stand straight with your hands on the side of your thighs.
  • Jump and spread your feet wider than your shoulders’ width while taking your arms overhead.
  • Jump again with your feet and hands back in the position.
  • Repeat.

5-10 minutes of jumping jacks can burn more than 100 calories, similar to burpees. This exercise is the easiest at-home cardio and leaves a high impact if you combine it with burpees, squat jumps, or jumping rope.

#4 Surya Namaskar

woman do surya namaskar

Surya Namaskar, also known as Sun Salutations, is a sequence of 12 graceful asanas (poses) performed in a cycle.

  1. Pranamasana (The Prayer Pose)
  2. Hasta Uttanasana (The Raised Arms Pose)
  3. Hastapadasana (The Standing Forward Bend)
  4. Ashwa Sanchalanasana (The Equestrian Pose)
  5. Dandasana (The Stick Pose)
  6. Ashtanga Namaskara (The Caterpillarose)
  7. Bhujangasana (The Cobra Pose)
  8. Adho Mukha Svanasana (The Down Face Dog Pose)
  9. Ashwa Sanchalanasana (The Equestrian Pose)
  10. Hastapadasana (The Standing Forward Bend)
  11. Hasta Uttanasana (The Raised Arms Pose)
  12. Tadasana (The Mountain Pose)

Surya Namaskar increases your metabolism and aids in weight loss. Check out the complete article on Surya Namaskar here.

#5 Box Jump

man do box jump

Box jump is a lower-body cardio workout at home, strengthening your butt, thighs, calves, and shins. The only equipment your need here is a knee-high box or a similar platform.

  • Hold in a squat position with your core engaged and back flat.
  • Jump on to the box.
  • Step down like you walk back.
  • Repeat.

Box jumps increase your speed and induce power and strength in your body. You can also combine them with a set of squats to maximize your athletic performance.

#6 Squat Jumps

woman do squat jumps

Squat jumps are an intensive home cardio workout that has a high impact on knees. Hence, if you are a beginner start slowly to avoid knee injury.

  • Start with a squat and hold for a second in the position.
  • Jump as high as possible with your hands straight beside your thighs.
  • Land back in a squat.
  • Jump again and repeat.

Squat jumps will increase your heart rate, burn calories, and make your legs more powerful. Incorporate them in between jogging, marching, or jumping rope for best results.

#7 Butt Kicks

Woman do butt kicks

If you know high knees, then butt kicks are just the opposite. They are a type of plyometric, at-home cardio workout that boost muscle strength and endurance while using your body weight as resistance.

  • Stand straight with your arms at your side.
  • Lift your right heel and bring it closer to your buttocks.
  • Take it back and bring your right heel closer to your buttocks.
  • Take it back and bring back the left heel.
  • Repeat while you build your pace.

You can alternate butt kicks with high knees, jumping jacks, box jumps, squat jumps, or skipping for enhanced muscle strength.

#8 Tuck Jumps

Women do tuck jump

A tuck jump is an explosive move for cardio at home. It engages your lower body along with improving your agility. You can increase your heart rate and burn calories faster with tuck jumps.

  • Stand straight with your feet a little wide apart.
  • Drop down into a quarter squat.
  • Explode into the air and immediately pull up your knees towards your chest.
  • Land as softly as you can and repeat.

Make sure you don’t lean towards your knees rather bringing them up towards your chest in the next jump. It gets tough as you keep doing it. You can swing your arms to build your pace and even ease the exercise.

#9 Skipping (Jump Rope)

old man do jump rope

Jump Rope is the best home cardio workout you might have done as a kid. It is also used as cross training in athletics. All you need is a skipping rope and a plane surface.

  • Take a rope with handles.
  • Turn the rope with your arms repeatedly while you jump over it.
  • Try to complete 30-50 cycles in one go.
  • Make sure you use your wrists to turn the rope and not arms.

Skipping or jump rope is a great cardio exercise to include in your fitness regime. 20 minutes of continuous skipping can burn 220 calories. You can add variations to it by jumping on one foot, crossing the feet, alternating feet, and jumping with high knees as you build your pace.

#10 Toe Taps

woman do Toe Taps

Toe taps are the simplest indoor cardio workout which is easy to perform, low-impact, and involves a curb or a step of the staircase to complete.

  • Stand in front of the lowest step of the staircase or a similar platform.
  • Lift your right foot and place it on the step with your left hand at your side.
  • Take it back.
  • Switch between the legs and repeat.

There are different versions of toe taps you can include in your workout – lateral toe taps, modified toe taps, and basic standing toe tap. The one mentioned above is a modified standing toe tap.

#11 Jogging

woman do jogging

Hold on before jumping to any conclusions. You can also jog at place, without leaving your home. You don’t even need a treadmill to jog.

  • Lift your right foot and left arm simultaneously.
  • Take your knee as high as your hips.
  • Take them back.
  • Lift your left foot and right arm simultaneously with your knee as high as your hips.
  • Take them back and repeat while switching between your feet and arms.

It extending the duration makes it boring, you can combine it with other exercises like burpees, strength training, jump ropes, and more.

Benefits of Cardiovascular Exercises

Cardio is a must-have exercise in your fitness routine as it offers a host of physical and mental benefits. As the exercises can be performed without any equipment, you can do cardio at home to reap the most out of it.

Here are some of the most common benefits of cardio.

  • Cardio works as a remedy for your heart. Since all the cardio exercises increase your heart rate, they improve its efficiency to pump blood around your body.
  • A regular cardio routine leads to a healthy circulatory system and prevents bad cholesterol from building up in your body.
  • Cardio develops a healthy breathing system by strengthening your lungs as you exercise.
  • Cardio stimulates your brain to produce neurochemicals that help in boosting your overall mood, reduce depression, and deal with stress and anxiety.
  • Not to mention, indoor cardio workout boosts your metabolic activity and helps in weight loss.

The Next Steps – Walk the Extra Mile

While the above-mentioned exercises are formally termed as cardiovascular workouts, did you know the following activities also work as good cardio workouts?

  • Dancing – More than a hobby, dancing can be your go-to cardio workout as it targets every muscle group.
  • Stair Climbing – Most of you might be doing this regularly for some or the other household chores. Keep doing it as it burns a lot of calories.
  • Hula-Hooping – This one is an amazing cardio workout as it burns 165 calories in 30 minutes.
  • Rowing – It activates 9 muscle groups and burns 600-800 calories in one hour.
  • Hiking – Hiking works on your lower body while lowering the risk of heart diseases.
  • Cycling – A top-notch cardio workout that you can either do to freshen up your mood or strengthen your lower body. You can burn 400 calories per hour with cycling.
  • Boxing – It engages both your upper and lower body while turning it into an energy-efficient machine.
  • Swimming – Apart from increasing your heart rate, swimming increases the amount of oxygen intake in your body.
  • Power-walking – More than just walking, it involves walking with pace and an intensity that engages your heart, lungs, and muscles.
  • Organized Sports – The ones which you’re playing since your childhood – sport directed adults or leaders under formal rules. Think of a Football or cricket competition in your school!

The Bottom Line

If gym memberships or hefty work schedules make you a lazy procrastinator, try indoor cardio exercises to never stop moving. These workouts take less time and leave a high impact on your mind and body.

So, before you say no to exercising, think about at-home cardio workout once!


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