11 Cardio Exercises You Can Do at Home


Cardio workouts are an essential component of your health and wellbeing. You do not have to spend hours at the gym to maintain your cardiovascular health and lose weight. You can implement an effective cardio workout at home, even if you do not have much space or equipment. 

The first thing you need to know is what cardio is. The basic definition is any exercise that increases your heart rate, which opens up the possibility of much more than just running or brisk walking! The following list is some of the best cardio workouts you can add to your exercise regimen without leaving home.




Burpees might be the dread of CrossFit pros, but they do provide a killer cardio workout in a short time. You do not need much equipment or space, making them a great cardio workout at home. To do a burpee, alternate between a plank position and jumping forward in the air. Make sure your hands are flat on the ground and your back straight. In only 10 minutes, you can melt more than 100 calories. We recommend starting slow and working your way up to 10 minutes or more to avoid injury.

Jump Rope

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Jump rope

Do you have fond memories of jumping rope as a kid? You can bring that into your workouts by jumping rope at home. Jumping rope is often considered the best cardio workout and is used for cross-training by many athletes. You can do it almost anywhere with a simple jump rope you can buy in many locations, which is why it is a great cardio workout at home. If you jump rope for only 20 minutes, you can burn about 220 calories. Although you might have memories of jumping for long periods as a kid with no problem, you also want to work your way up to the full 20 minutes.

Jumping Jacks

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Another cardio workout at home that might bring you back to your childhood is jumping jacks. Like burpees, jumping jacks for 10 minutes straight can burn around 100 calories. You can easily integrate jumping jacks into a circuit training that includes other exercises on this page, such as burpees, jumping rope, and squat jumps. Without tools needed, you can do jumping jacks wherever at all times.

Squat Jumps

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Squat Jumps

Another excellent cardio exercise you can do alone or as part of a cardio circuit is squat jumps. As their name implies, you start in a squat and then jump up, trying to get as high as possible, and then land back in the squat. It is high impact, especially on your knees, so care is needed when you are a beginner or suffering a knee injury.




Want to feel the burn in a more organized cardio session? Then try kickboxing, the finest cardio training to do at home. Kickboxing is a combination of karate and boxing, which is excellent for not only cardio but also strength straining. You can use some equipment, such as a punching bag and exercise video, or you can do it independently if you already have some skills. In addition to burning around 100 calories per 10 minutes of working out, you also can get rid of your stress and aggression.


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two dancers are dancing

Looking to have some fun with your cardio workout at home? Then put on some music and do some dancing. Anything that gets your heart pumping exercises your cardiovascular system, and specific dance moves also help to build muscle. Have the best men’s workout leggings for those new moves. If you want a more structured lesson, you can find free dance exercise videos to watch: from Latin Dance to Ballet Body Sculpting to Hip Hop. 

Running the Stairs

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Man Running the Stairs

Another cardio workout at home is stair running, as long as you have some stairs nearby. Stair workouts help you build strength and power in your lower body and get the heart rate pumping. Challenge yourself with mini intervals by alternating between a regular stair run and a sideways one to burn more calories even after your workout. Make sure you have the best workout shoes for men so you can also perform some stair exercises if you have a single stair or if you purchase a particular stepping stool for exercising like the Tone Fitness Aerobic Stepper or The Step Original Aerobic Platform.

Jogging in Place

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Jogging in Place

You do not need to head outside or hit the treadmill to get the benefits of running; simply jogging in your home provides many of the same benefits. Of course, running in place for an extensive length of time might be boring. That is why most people incorporate jogging in place with other exercises, such as burpees, jump ropes, or strength training, for a complete workout. For an excellent exercise program, mix it up. Include several rounds of the above activities for a solid 20 – 30-minute session that will also burn fat and build muscle. 

 High knees

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High knees

High Knees are a cardio-intensive exercise performed at a fast pace. It engages your core, strengthens all the muscles in your legs, increases your heart rate, and improves momentum, coordination and flexibility. Because of the many physical benefits, high knees are incorporated into various workouts.


Butt kicks

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Butt kicks

Butt kicks are a plyometric, or jump training, exercise. These powerful aerobic exercises work your cardiovascular system and boost your muscle strength and endurance using only your body weight as resistance.

Speed skating

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Speed skating

Speed skating is a competitive form of ice skating in which the competitors race each other to travel a certain distance on skates. Types of speed skating are long track speed skating, short track speed skating, and marathon speed skating.


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