The 21 Best Cardio Workouts At Home

Cardio workouts at home can help you stay fit and keep your heart pumping without a pricey gym membership. Though many people starting their fitness journey may think they need to make the gym a priority, it’s easy to get your physical activity in at home with the right exercises.

You can achieve a great cardio workout with at-home equipment like a rowing machine, or even without any equipment at all. Looking for inspiration? Here are 21 of the best cardio workouts you can do at home, including: 

1. Jumping jacks

2. Squat jumps

3. Marching in place

4. Burpees

5. Single-leg stand

6. Running in place

7. Jump rope

8. Dancing

9. Air squat

10. Arm circles 

11. Trunk rotation

12. Supine exercise

13. Lateral shuffles

14. Air jump rope

15. Jogging in place

16. Squat to front kick

17. Stair climb

18. Bear crawl 

19. Screamer lunges

20. Inchworms

21. Mountain climbers

Let’s dive in!

1. Jumping jacks

1. Start by standing feet together, arms at your side.

2. Jump in the air, simultaneously spreading your arms and legs shoulder-width apart. Your body should make an X shape in the air.

3. Repeat in intervals of 30 seconds to three minutes, depending on your fitness level.

2. Squat jumps

1. Stand with your feet hip-width apart, arms by your sides.

2. Lower yourself into a squat position, holding for a second.

3. Jump up into the air, extending your legs fully.

4. Land and go back into a squat position. 

5. Repeat steps.

3. Marching in place

1. Stand with feet hip-width apart.

2. Engage your core, lift your right knee toward your chest, and lower it down.

3. Do the same for the left knee.

4. Repeat, alternating legs and maintaining a brisk pace.

5. Repeat as desired.

4. Burpees

1. Begin in a push-up position.

2. Push off your feet, bring the knees to your chest, and land in a squat.

3. Jump up, raise your hands and land back in a squat.

4. Place hands on the floor and spring your legs back to the starting position.

5. Single-leg stand

1. Begin with your feet together or no more than three inches apart.

2. Bend your knees slightly, lift one leg about six inches off the floor.

3. Hold for 10 to 15 seconds, then lower the foot.

4. Repeat with the other leg.

6. Running in place

1. Starting with a slow pace, run in place for two minutes.

2. Increase your speed and run for one minute and rest for one minute.

3. Jog in place for three minutes and rest for one minute.

7. Jump rope

1. Hold the jump rope handles with a light grip.

2. Keep your elbows close, relax the shoulders, and bend your knees.

3. Rotate the rope from the wrist for a smooth arc overhead.

4. Hop with a low lift to reduce stress on knees and ankles.

8. Dancing

1. Play your favorite upbeat music.

2. Move to the beat, engaging your core and incorporating the arms and hips.

3. Sustain the energy for 15 to 20 minutes.

9. Air squat

1. Keep your feet shoulder-width apart, pointed straight.

2. Squat with hips moving down and back, with hips descending lower than the knees.

3. Maintain the lumbar curve, keeping your heels flat.

Related Blog: 12 Cardio Endurance Exercises to Add to Your Fitness Routine

10. Arm circles

1. Extend your arms to the sides and rotate them in small circles clockwise.

2. Reverse the motion counterclockwise.

3. Increase circle size gradually.

4. Continue for desired duration.

11. Trunk rotation

1. Lift a heavy object to chest height.

2. Twist your torso, turning to one side, then the other.

3. Alternatively, hold your arms at shoulder height and twist side to side.

12. Supine exercise

1. Lie on your back with feet flat on the ground.

2. Tuck the pelvis to flatten the lower back.

3. Reach your arms out from the shoulders, bending your hands towards your ears.

4. Raise both hands to meet over the head.

5. Lower your hands and repeat the movement.

13. Lateral shuffles

1. Squat slightly on one end of the room.

2. Shuffle toward the opposite side, bringing your feet together then shuffling out.

3. Increase speed and squat depth for higher intensity.

14. Air jump rope

1. Stand with your feet together.

2. Visualize holding a jump rope.

3. Jump up and down, swinging your arms in a circular motion.

Related Blog: The 7 Best Exercises for Heart Health 

15. Jogging in place

1. Stand with feet hip-width apart.

2. Lift your knees alternately towards the chest, jogging in place.

3. Swing your arms naturally in rhythm.

4. Maintain a steady pace for desired duration.

16. Squat to front kick

1. Stand with feet hip-width apart, arms at sides.

2. Squat by bending your knees.

3. Stand back up and kick one leg forward.

4. Repeat the movement, kicking the other leg forward.

17. Stair climb

1. Stand at the bottom of a staircase.

2. Lift your knees towards your chest as you ascend each step, maintaining a brisk pace.

3. Keep your back straight and engage your core.

4. Continue climbing for a set duration or number of stairs.

5. Descend carefully, ensuring proper balance.

18. Bear crawl

1. Get into a push-up position.

2. Keep knees bent and off the ground.

3. Crawl forward, alternating your leg and arm movements.

4. Maintain a level torso and engage your core.

19. Screamer lunges

1. Stand with feet hip-width apart.

2. Step your left leg back into a lunge.

3. Push off, lifting the left knee to hip height, and jump.

4. Return your left foot to the starting position, repeating for 10 lunges.

5. Switch to the right leg.

Related blog: How to Motivate Yourself to Work Out at Home

20. Inchworms

1. From a standing position, bend and touch your toes.

2. Walk your hands to a pushup position.

3. Do a push-up and walk your feet toward the hands, lifting your hips.

4. Bring your feet as close as possible to your hands, then walk your hands back to the pushup position.

21. Mountain climbers

1. Begin in a push-up position with your left leg near the chest and right leg extended back.

2. Place your hands shoulder-width apart on the ground and swiftly switch leg positions.

3. Alternate your legs in a continuous motion.

The benefits of cardio workouts 

Cardio exercise focuses on the cardiovascular system, including the heart and lungs. The goal of regular cardio exercise is to get your heart pumping faster while speeding up breathing. This sends more oxygenated blood throughout the rest of your body and to your muscles.

The health benefits of cardio workouts include: 

• Fat burn: Aerobic exercises can increase your heart rate, helping the body burn more calories and fat..

• Improving heart strength: Research shows regular cardio exercise can help build heart health and strength, reducing the risk of heart disease. 

• Lower blood pressure: Cardiovascular exercise can work to lower blood pressure, according to published studies. 

• Improve mood: Studies indicate that regular exercise can benefit mental health and improve mood.

Related Blog: 12 Cardio Endurance Exercises to Add to Your Fitness Routine

Rowing workouts at home with Hydrow

If you’re looking to level-up your cardio workouts with an indoor rowing machine, be sure to check out Hydrow! Our low-impact, complete body fitness workout offers cardio, strength, and recovery all in one workout. And with thousands of workouts filmed on stunning waterways around the globe, you can explore the world without leaving your home. 

Related blog: Is Rowing Good Cardio?