10 Cardio Workouts You Can Do Without Equipment at Home

Cardiovascular exercise, also known as cardio, is a crucial aspect of any fitness routine. It improves heart health, strengthens the lungs, and helps manage weight and overall body composition. In addition, cardio workouts can boost mood, reduce stress and anxiety, and improve overall mental health.

The good news is that you don’t need to hit the gym or invest in expensive equipment to get a good cardio workout. There are plenty of exercises you can do at home that don’t require any equipment at all. In this post, we’ll explore 10 such exercises that you can do in the comfort of your own home.

Each of these exercises offers a unique set of benefits and can be modified to suit different fitness levels and abilities. By incorporating them into your regular routine, you can improve your overall fitness and health, even without equipment or a gym membership.

So, let’s dive in and explore these 10 cardio workouts you can do at home!

Here Are 10 Types of Cardio Workouts At Home

1. Jumping Jack

Jumping jacks are an excellent cardio workout that can help raise your heart rate and improve your overall fitness. Jumping jack, a high-intensity exercise that can help you burn calories and fat, the combination of arm and leg movements can help improve your coordination and balance.

How to do:

• Begin by standing with your feet together and your arms at your sides.
• Jump up, spreading your legs out to the sides while simultaneously raising your arms above your head.
• Jump back to the starting position with your feet together and your arms at your sides.
• Repeat this movement for a set amount of time or number of repetitions.

If you’re a beginner or have limited mobility, you can modify jumping jacks to suit your needs. For example, you can do step-out jacks by stepping one foot out to the side while raising your arms overhead, then repeating the movement with the other foot.

Alternatively, you can do low-impact jacks by keeping your feet on the ground and raising your arms overhead. Whatever variation you choose, jumping jacks are an excellent cardio workout that can be done anywhere, anytime, without any equipment.

2. Skater Jump

Skater jumps are a fun and challenging bodyweight workout that work your legs, glutes, and provide an intense cardio workout. Skater jumps get your heart rate up, making them an effective cardio workout. The lateral movement in skater jumps helps to improve balance and coordination, particularly as you become more proficient in the exercise.

How to do:

• Begin in a slight squat position, with your knees slightly bent and your weight on your right foot.
• Jump to the left, landing on your left foot while swinging your right leg behind you.
• Repeat the movement, jumping to the right and landing on your right foot while swinging your left leg behind you.
• Continue alternating sides, moving as quickly as possible.

Skater jumps work your legs, including your quads, hamstrings, and glutes, providing an effective lower body workout. If you’re a beginner or have limited mobility, you can modify skater jumps by reducing the range of motion or slowing down the movement. For example, you can do a lateral step instead of a jump, or shorten the distance you move from side to side.

3. High Knees

This exercise is an excellent way to increase your heart rate and improve your overall fitness. High knees are a high-intensity exercise that can help you burn calories and fat. The fast-paced nature of high knees can help improve your heart health and endurance.

How to do:

• Begin by standing with your feet hip-width apart and your arms at your sides.
• Lift your right knee up towards your chest, bringing your left arm forward to touch your knee.
• Lower your right leg back to the ground and repeat with your left leg, bringing your right arm forward to touch your knee.
• Continue alternating legs, picking up the pace to increase the intensity of the exercise.

High knees are a simple yet effective cardio exercise that can be done without any equipment. If you’re a beginner or have limited mobility, you can modify high knees to suit your needs.

For example, you can do marching high knees by bringing each knee up towards your chest one at a time, without jumping. Alternatively, you can do low-impact high knees by keeping one foot on the ground while bringing the opposite knee up towards your chest. Whatever variation you choose, high knees are an excellent cardio workout that can be done anywhere, anytime, without any equipment.

4. Punches

Punches are a great cardio workout that can also help to tone and strengthen your arms and upper body. Punches get your heart rate up, making them an effective cardio workout. Also, punching can be a great stress reliever and help you release tension.

How to do:

• Start by standing with your feet shoulder-width apart and your knees slightly bent.
• Raise your fists to shoulder level, with your elbows bent and close to your sides.
• Alternate punching forward with each arm, keeping your core engaged and your movements controlled.

5. Burpee

Burpees are a high-intensity cardio exercise that can help you burn calories and fat. It works many muscle groups, including your legs, core, arms and chest. The combination of strength and cardio in burpees can help improve your heart health and endurance.

How to do:

• Begin by standing with your feet hip-width apart and your arms at your sides.
• Lower yourself into a squat position and place your hands on the ground in front of you.
• Jump your feet back into a plank position, keeping your arms straight.
• Lower your body down to the ground, then push yourself back up into the plank position.
• Jump your feet forward towards your hands and stand up.
• Jump up into the air, reaching your arms overhead.

Burpees require coordination between different movements, which can help improve your overall coordination and balance. If you’re a beginner or have limited mobility, you can modify burpees to suit your needs. For example, you can do modified burpees by stepping one foot back at a time instead of jumping, or by eliminating the jump at the end of the exercise.

6. Jump Squats

Jump squats are a high-intensity bodyweight exercise that can help to elevate your heart rate and provide an excellent cardio workout while also working your legs and glutes. Jump squats improve your power, explosiveness, and jumping ability. It provides an effective lower body workout by working your legs, including your quadriceps, hamstrings and glutes.

How to do:

• Begin by standing with your feet shoulder-width apart.
• Lower into a squat position, making sure your knees are aligned with your toes and your hips are pushed back.
• Push off the ground explosively and jump up as high as you can.
• Land back in the squat position and repeat the movement.

If you’re a beginner or have limited mobility, you can modify jump squats by reducing the depth of your squat or eliminating the jump altogether. For example, you can start with regular squats and gradually increase the speed and intensity. You can also try holding onto a chair or countertop for balance and support.

7. Side Lunge

Side lunges, also known as lateral lunges, are a great exercise to include in your at-home cardio workout routine. Side lunges work the muscles in your legs, including your quadriceps, hamstrings, and glutes. They also help to improve your balance and stability.

How to do:

• Stand with your feet hip-width apart and your hands on your hips.
• Step your right foot out to the side and shift your weight over your right leg, bending your right knee and keeping your left leg straight.
• Push off with your right foot and return to standing position.
• Repeat on the other side by stepping your left foot out to the side and shifting your weight over your left leg.

They can be modified to increase the intensity by holding weights or adding a jump at the end of each lunge. If you have trouble balancing, you can hold onto a wall or a sturdy piece of furniture for support.
You can also start with a smaller range of motion by not bending your knee as deeply, and gradually work up to a deeper lunge as you get stronger.

8. Butt Kick

Butt kicks are a simple yet effective bodyweight exercise that can help to elevate your heart rate and provide an excellent cardio workout. It provides an effective lower body workout by working your legs, including your quads, hamstrings and glutes.

How to do:

• Begin by standing with your feet hip-width apart.
• Slowly start jogging in place, lifting your heels up towards your glutes with each step.
• As you progress, try to increase your speed, kicking your heels up higher with each step.

If you’re a beginner or have limited mobility, you can modify butt kicks by reducing the range of motion or slowing down the movement. For example, you can start with slow, controlled steps and gradually increase your speed as you become more comfortable.

You can also try holding onto a chair or countertop for balance and support. Whatever variation you choose, butt kicks are a simple and effective bodyweight exercise that can be done anywhere, anytime, without any equipment.

9. Mountain Climber

Mountain climbers are a fantastic bodyweight exercise that provides a challenging cardio workout while targeting your core, arms, and shoulders. Mountain climbers require you to bring your knees towards your chest, which can help improve your hip flexibility over time.

How to do:

• Begin in a plank position, with your hands directly under your shoulders and your feet hip-width apart.
• Bring one knee towards your chest, then quickly switch to bring the other knee towards your chest.
• Continue alternating legs as fast as you can, keeping your core engaged and your hips level.

Mountain climbers get your heart rate up, making them a great cardio workout. The plank position and rapid leg movements in mountain climbers also target your arms and shoulders.

If you’re a beginner or have limited mobility, you can modify mountain climbers to suit your needs. For example, you can do the exercise at a slower pace, or reduce the range of motion by bringing your knees only part of the way towards your chest.

10. Bicycle Crunch

When performed at a fast pace, bicycle crunches can elevate your heart rate and provide a cardiovascular workout. You don’t need any equipment to do bicycle crunches, making them a convenient cardio workout option that can be done anywhere.

How to do:

• Lie on your back with your hands behind your head and your knees bent.
• Lift your head, shoulders, and upper back off the ground, and bring your left elbow to your right knee while extending your left leg.
• Switch sides, bringing your right elbow to your left knee while extending your right leg. This is one rep.
• Continue alternating sides for the desired number of reps or time.

If you’re new to bicycle crunches, start by performing them slowly and focusing on proper form. If bringing your elbow all the way to your knee is too difficult, start with smaller movements and gradually increase the range of motion as you build strength.

The Bottom Line

In this post, we’ve covered 10 cardio workouts that you can do at home without any equipment. We encourage you to try these workouts at home and find the ones that work best for you. These workouts are perfect for those who are short on time or who don’t have access to a gym. By incorporating these exercises into your routine, you can improve your cardiovascular health, boost your metabolism, and burn calories.