9 Amazing Cardio Workouts Without Equipment 2025

But this is why it is even more effective at burning calories and at achieving a combination of aerobic and anaerobic exercise. The traditional cardio workout is low to mid-intensity and lasts for a minimum of 20 minutes. Whatever variation you choose, butt kicks are a simple and effective bodyweight exercise that can be done anywhere, anytime, without any equipment. 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.

Some of you may be familiar with a few of them, and some of you may have experience with all of them. Regardless, what should stand out about the benefits of HIIT is what can be achieved without equipment and from anywhere. With the slow up-and-down push-ups, you are moving gently to the ground at the pace of your 10-second count. So, for example, when going down, you should be a fist’s distance from the ground by the time you count to 10, and when coming up, you should be in your original push-up position at 10. Also, if you do not have a wall nearby for wall sits, you can do the calf raises on their own.

But before you move on, go check out your current fitness level. https://www.resellerratings.com/store/MadMuscles Not only does cardio exercises turbocharge the ability of the heart to deliver oxygen, but it also helps your muscles utilize the stuff more effectively. 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. You won’t need them for this routine, and if some exercises aren’t suitable for you, there are alternative exercises provided.

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In the spirit of making fitness accessible to all then, we’ve rounded up the 24 WH-approved cardio workouts you can do from home. There’s the more vigorous methods, like HIIT but there’s also LISS (low-intensity steady state) cardio too, such as cycling and swimming. The NHS recommends adults do at least 150 minutes of moderate cardio activity every week, and this can include any of these types. In other words, there’s no cookie-cutter approach—you do you.

Aiming to get you stronger, fitter, leaner and more flexible, follow Vertue’s lead for a speedy yet effective sweat. Cross arms in front of your chest or clasp hands in front of you. Using your abs, twist to the right, back to the center, and then to the left. Increase your heart rate by pushing your arms further overhead, or lower your heart rate by reducing the range of motion. If I want to shake out sore muscles or quickly break a sweat at home, this is the workout I do.

When working out at home, it’s important to create a physical distinction between your workout area and other spaces in your home. This separation can enhance motivation and help you establish a consistent workout routine free of distractions. No excuse not to get a sweat on, thanks to this low impact circuit from HASfit. Joe Wicks shot to fame for his speedy high intensity workouts and this one is no different.

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How can I increase home cardio intensity?

You’ll start slow but the pace will pick up so be prepared. There’ll be a short preview of the next move to come beforehand so don’t get stressed – just follow along. She’s the queen of no-repeat workouts (e.g. different exercises to keep the sessions exciting) and this one has all that and more. Low-impact to protect your joints and avoid the wrath of sleeping housemates and family members, Robertson will have you sweating without your feet ever leaving the ground.

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Listen to Your Body

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• The stepping motion rather than jumping makes this exercise accessible for those with joint concerns, excess weight, or balance limitations.

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• Jesse Zucker (they/them) is a National Council on Strength and Fitness (NCSF) Certified Personal Trainer, 200 Hour Certified Yoga Instructor, and Precision Nutrition Certified Coach.

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• But you have to make sure you’re putting in the right amount of effort to reap the benefits of these movements.

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• A Tabata workout is 20 seconds of work, 20 seconds of rest.

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• The truth is, if you’re still training cardio and core separately, now’s the time to try combining both workouts—it can be a more efficient way to double your sweat return.
• The inchworm crawl is a great cardio movement that will also work your arms, legs, and core.

The exercise provides an alternative to jogging in place and is suitable as part of a warm-up routine. Jogging in place is a simple and effective exercise to increase heart rate. Air squats work the thigh muscles, hamstrings, quadriceps, and glutes. Since good balance is required, they are an excellent way to engage the core muscles as well. To increase the intensity, a person can hold a heavy weight, such as a kettlebell, exercise ball, or other household items. To increase the intensity, a person can increase the speed they march or raise the knees higher.

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Top home cardio exercises

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Sometimes the most challenging part about exercise is getting started, especially if you’re not sure what to do. But there are general guidelines you can follow to help you determine the frequency, duration, and activities that work best for you. And if what you start with doesn’t end up working for you, you can always switch things up. When you’re new to cardio, having a road map can make the difference between throwing in the towel and crushing your workouts for months — and years — to come. This boot camp-inspired program uses minimal equipment and a military-style cadence to work your entire body with basic, uncomplicated moves that get results — fast.

To build an interval-based training workout, you can perform 30-second bouts of cardio such as jump rope or a cardio machine between resistance training exercises. For example, do 12 repetitions of squats, followed by 30 seconds of jumping rope. Modified jumping jacks create a full-body cardio movement that elevates heart rate through combined upper and lower body activity. The stepping motion rather than jumping makes this exercise accessible for those with joint concerns, excess weight, or balance limitations. As coordination improves, the fluid alternating pattern develops neuromuscular connections that transfer to other exercise movements while providing effective cardiovascular stimulus.

There’s no standard formula for the length of a HIIT workout, but most people tend to aim for 30 minutes maximum. HIIT trainings alternate between periods of high and low-intensity exercise. This form of exercise has been around for about 20 years, and it is gaining traction in the fitness world fast. We’ve all seen the human triangles whose idea of cardio is the gym’s three steps up to the squat rack. As your muscle mass increases, your cardiovascular system will have its work cut out for it- there is more muscle to deliver oxygen to. Below is a handpicked selection of full-body home workout exercises, complete with in-depth instructions.

If you’re sore AF, that’s a great indication your body needs a breather. If you only have 10 minutes to spare, then 10 minutes is enough! More sets, reps, and time can lead to more calories burned or gains made.

However, some exercises are better than others when it comes to burning fat. 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. 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.

If you’re trying to stay consistent without spending hours at the gym, cardio workouts at home give you a way to keep moving, even when life’s busy. You can get your heart rate up, burn calories, and still make it to your next meeting, class, or errand without feeling exhausted. Every move is performed from standing and Daniel will coach you through. There’s an option to use dumbbells when you feel confident with the bodyweight version. Get your heart pumping, burn calories, and improve heart health with this quick beginner cardio workout at home.