Best at Home Cardio Exercises

To some people, it doesn’t feel like a proper training session until their heart rate rises and they feel like they can’t go on. However, it’s not true that you need to work out until your heart can’t take it anymore, but cardio can definitely give you that feeling of doing enough exercise.

While it’s always best to have a combination of both cardio and strength training for everyone, especially for those in a weight loss program, some days it feels like I don’t want to lift weights or do bodyweight exercises for hours. Instead, I want to get the benefits of working out and getting tired so I can sleep better that night. At-home cardio can effectively help you reach your fitness goals. 

Cardio (short for cardiovascular or aerobic exercise) can burn fat faster than weight training and can be done in a short period of time. It’s great for your heart and lungs because it strengthens them, enabling your heart to pump blood fluently throughout your body to do daily activities easily. It also doesn’t require any equipment except a pair of shoes if you do it outdoors, and nothing but your free time if you do it at home. On days when you feel lazy and don’t want to do a variety of exercises, you can simply pick one or two types of cardio to get your heart racing.

In this article, we’ll learn some basic to advanced at-home cardio exercises that you can mix with strength training on similar days or dedicate specific days of the week to carry them out.

Benefits of At-Home Cardio Exercises

Adding at-home cardio exercises to your fitness routine offers numerous benefits. Here are some key advantages:

1. Convenience

At-home cardio workouts eliminate the need for a gym membership or commuting, saving you time and money. You can exercise whenever it fits your schedule, making it easier to maintain consistency.

2. Flexibility

With a wide variety of exercises to choose from, at-home cardio allows you to customize your routine according to your preferences and fitness level. You can mix and match exercises to keep your workouts exciting and challenging.

3. Improves Cardiovascular Health

Cardio exercises strengthen your heart and lungs, improving circulation and increasing your overall stamina. Regular cardio workouts can reduce the risk of heart disease, hypertension, and other chronic conditions.

4. Supports Weight Loss

Cardio is effective at burning calories and reducing body fat. Incorporating cardio exercises into your routine can help you achieve and maintain a healthy weight, especially when combined with a balanced diet.

5. Boosts Mental Health

Cardio workouts release endorphins, which can help reduce stress, anxiety, and depression. Regular exercise can improve your mood, enhance your cognitive function, and boost your overall sense of well-being.

Basic Cardio Exercises

1. Jumping Jacks

Jumping jacks are a great way to get your heart pumping and work multiple muscle groups. Start with your feet together and arms at your sides. Jump up, spreading your legs shoulder-width apart while raising your arms above your head. Jump back to the starting position and repeat.

– Duration: 1 minute

– Rest: 30 seconds

2. High Knees

High knees are excellent for raising your heart rate and engaging your core. Stand with your feet hip-width apart. Lift your knees to your chest one at a time, as if you are jogging in place but bringing your knees up higher.

– Duration: 1 minute

– Rest: 30 seconds

3. Butt Kicks

Butt kicks are a fun and effective way to work your hamstrings and glutes. Stand with your feet hip-width apart. Kick your heels up towards your glutes one at a time, alternating legs as if you are jogging in place.

– Duration: 1 minute

– Rest: 30 seconds

Intermediate Cardio Exercises

1. Mountain Climbers

Mountain climbers are a dynamic exercise that targets your core, shoulders, and legs. Start in a plank position with your hands directly under your shoulders. Quickly bring one knee to your chest, then switch legs, mimicking a running motion while in a plank.

– Duration: 45 seconds

– Rest: 30 seconds

2. Burpees

Burpees are a full-body exercise that can be challenging but very effective. Start in a standing position, drop into a squat, and place your hands on the floor. Kick your feet back into a plank position, perform a push-up, jump your feet back to your hands, and then explosively jump into the air.

– Duration: 30 seconds

– Rest: 30 seconds

3. Skater Jumps

Skater jumps work your legs and improve your balance. Start by standing on one leg, then jump laterally to the other leg, landing softly and bending your knee to absorb the impact. Alternate sides, mimicking a speed skater’s movement.

– Duration: 45 seconds

– Rest: 30 seconds

Advanced Cardio Exercises

1. Tuck Jumps

Tuck jumps are an intense plyometric exercise that increases power and explosiveness. Start in a standing position, jump up, and bring your knees to your chest. Land softly and repeat. Ensure you have proper form to avoid injury.

– Duration: 30 seconds

– Rest: 45 seconds

2. Plyo Push-Ups

Plyo push-ups combine strength and cardio by adding an explosive element to traditional push-ups. Start in a push-up position, lower yourself to the floor, and then push up explosively so your hands leave the ground. Land softly and repeat.

– Duration: 30 seconds

– Rest: 45 seconds

3. Jump Rope

Jump rope is a classic cardio exercise that can be tailored to your fitness level. Start with basic jumps and progress to more advanced variations like double unders or criss-crosses. It’s an excellent way to improve coordination and cardiovascular endurance.

– Duration: 2 minutes

– Rest: 1 minute

Tips for Staying Motivated

Staying motivated can be difficult, especially when working out at home. Here are some tips to keep your motivation high:

1. Set Realistic Goals

Setting achievable short-term and long-term goals can keep you focused and motivated. Celebrate your progress and reward yourself when you reach milestones.

2. Create a Dedicated Space

Set aside a specific area in your home for your workouts. Having a dedicated space can make it easier to stay consistent and avoid distractions.

3. Follow a Schedule

Treat your workout time like an important appointment. Schedule your workouts at the same time each day to build a habit and ensure you stick to your routine.

4. Find a Workout Buddy

Working out with a friend or family member can add accountability and make the experience more enjoyable. Virtual workout sessions can also help you stay connected and motivated.

5. Mix Things Up

Variety is key to preventing boredom. Change your exercises, try new routines, and explore different workout styles to keep things interesting.

Combining Cardio with Strength Training

For a well-rounded fitness routine, consider combining these cardio exercises with strength training. Alternate between cardio and strength training days, or integrate both into the same workout session. This approach ensures you build muscle while improving your cardiovascular health.