Unless you own a stationary bike, an elliptical, or a treadmill, at-home cardio workouts can be tricky to figure out—which makes them particularly easy to forget about. But, there are still a dozen or so exercises you can do to get that sweat-dripping, heart-pumping cardio workout without having to invest in a gym membership or any bulky fitness equipment.
To learn more about the best cardio workouts, we spoke with Mary Sabat, a nutritionist, personal trainer, and founder of BodyDesigns by Mary. She recommends 10 cardio exercises that you can do from the comfort of your own home including jumping jacks, jump rope, burpees, and more. Find out more below!
READ MORE: These Are The Best Cardio Workouts For Weight Loss, According To A Personal Trainer
1. Jumping Jacks
Jumping jacks, Sabat says, are a great way to get your heart pumping. The best part: they can be done almost anywhere. “Start with your feet together and your arms at your sides. Jump your feet out to shoulder-width apart and raise your arms above your head. Jump back to the starting position and repeat,” she explains. You can even add ankle weights to boost your intensity and energy.
2. High Knees
An intense cardio exercise, high knees are performed at a fast pace. They get your heart rate up, engage your core, and strengthen all the muscles in your legs. Plus high knees can help improve your momentum, coordination, and flexibility. “Start by standing with your feet hip-width apart. Lift one knee up towards your chest, and then quickly switch to lift the other knee. Keep alternating knees as quickly as possible, like you’re running in place,” Sabat says.
3. Burpees
Another cardio workout you can do from the comfort of your home are burpees. Burpees are a full-body workout that can get your heart rate up fast and they burn a lot of calories. “Start by standing with your feet shoulder-width apart. Drop down into a squat and then jump your feet back into a plank position,” Sabat notes. “Do a push-up, jump your feet back up to your hands, and then jump up into the air with your arms overhead.”
4. Mountain Climbers
As the name suggests, mountain climbers are basically like climbing a mountain from your living room floor. Mountain climbers are a bodyweight exercise that work out the muscles throughout your body. Sabat explains, “Start in a plank position with your arms straight and your wrists directly under your shoulders. Quickly bring one knee up towards your chest, then switch to bring the other knee up. Keep alternating knees as quickly as possible.”
5. Jump Rope
You may be surprised to hear this, but jumping rope is one of the best cardio workouts out there. This is because it’s easy for beginners to start, takes up very little space, is cost-effective, and it burns a ton of calories. “Jumping rope is a great way to get your heart rate up and improve coordination,” Sabat says. “Start with the rope behind your feet and hold the handles in each hand. Swing the rope over your head and jump over it with both feet. Keep jumping as the rope swings under your feet.”
6. Dancing
Next up is dancing. Dancing is a fun and effective activity that can help you get your heart rate up. Sabat notes, “Put on some music and let loose, moving your body in any way that feels good. You can also find dance workout videos online to follow along with.” That sounds like fun!
7. Stair Stepping
And, if you have a lot of stairs in your home, stair stepping can be an effective cardio workout. “Simply step up and down on the bottom step or run up and down the entire staircase,” Sabat says. Stair stepping can be helpful for weight control and building a strong lower body.
8. Jump Squats
Jump squats are a great bodyweight exercise that not only keeps your heart rate up, but also improves strength in both your upper and lower body. Sabat explains. “Start by standing with your feet shoulder-width apart. Drop down into a squat and then quickly jump up into the air with your arms overhead. Land softly and repeat.”
9. Shadowboxing
Even though it’s usually practiced by boxers, shadowboxing is an exercise in which a person throws punches in the air as though there is an opponent. It can keep your heart rate up while also improving your upper body strength and coordination. “Stand with your feet shoulder-width apart and pretend like you’re boxing with an imaginary opponent, throwing punches and dodging,” Sabat says.
10. Running In Place
And, finally, if you don’t feel like running outside or on a treadmill, you can run in place. This is a simple and effective cardio workout that can be done from just about anywhere. Sabat notes, “Simply start running in place, lifting your knees high and pumping your arms. You can also add in high knees or butt kicks to mix it up.”
The Bottom Line
So, there you have it! You don’t need an expensive gym membership or costly fitness equipment. There are still cardio workouts you can do from the comfort of your home. Sabat has some other advice for newcomers to cardio. She says, “Start slowly and gradually increase the intensity of your workouts over time to avoid injury. Incorporate strength training exercises into your routine to build muscle and boost metabolism. Stay hydrated by drinking plenty of water before, during, and after your workouts.” And, Sabat also recommends switching up your workouts. This can help keep things interesting and challenge your body in new ways.
