Do you know that cardio exercises tone your body perfectly? Well, yes it definitely does by doing these few exercises.
Doing your cardio exercising at home is an interesting and attention-grabbing option, offering you that convenience, that comfort as well as a way to save money and time.
Favorably, a good cardio workout need not require a ton of space or fancy equipment, and with a little creativity, and your hard work, with a wide range of effective cardio, exercises you can put together a fitness routine that will tone muscle, burn calories, and help you lose weight.
Scroll down to have a look at some best home cardio exercises you can do anytime, anywhere.
1. Jumping Jacks
- What is it: Again and again jumping the feet wide while circling the arms overhead, then back again
- Why required: With the help of jumping jacks, your body results in burning about 100 calories within 10 minutes and no special types of equipment or skills are needed.
- Requirements: A fine pair of shoes, and a conditioned heart
- Safety Measures: Jumping jacks have high impacts, which may tax the joints. They may also let recall you of the trauma of primary or high school gym classes.
- Alternatively: Plyo-Jacks (then squatting while jumping into the air), stepping the feet out instead of jumping, grabbing a medicine ball, push-up jacks (jumping the legs together while doing push-ups)
- Effective And Ultimate Ways to Use Jumping Jacks in a Workout:
- In a Cardio Circuit: Use a jumping jack in a circuit, do it for 30-60 seconds and replace them with other cardio exercises such as marching, jogging, rope jumps etc. Alternatively, you can try the jumping jacks every time, repeat the circuit for 10-30 minutes.
- In a Strength Circuit: Optionally do 30-60 seconds of jumping jack with strength exercises like squats, lunges, pushups, and dips for 10-30 minutes.
- In Your Regular Workout: Include a high-intensity factor to your regular cardio or strength workouts by adding a minute or more of jumping jacks all through the workout or at the end.
2. Jump Rope
- What is it: Turn the ropes repeatedly with ropes while jumping on it and alternatively chanting songs (optional)
- Why required: It’s great cardio, burning about 220 calories in 20 minutes.
- Requirements: A good pair of shoes, a jump rope, patience, and practice
- Safety Measures: Even jumping rope is high impact and requiring practice. It seems easy, but for the beginners, it may have all the charm of a pigeon-toed elephant and trip often. Turn the rope with the wrists, not the arms, and land softly for the best results. Only your jump high is enough to clear the rope.
- Alternatively: Jumping on one foot, changing feet, crossing legs, jumping with high knees, double turning the rope.
- In a Beginner Circuit: Changing 10-30 seconds to jump with marching instead of 5-10 circuits. Slowly and evenly work till the long jump session
- In a Cardio Circuit: Optional 30-60 seconds to jump with other cardio exercises like marching, jogging, jumping jacks etc.
- In a Strength Circuit: Alternatively go jumping for 30-60 seconds with strength exercises, such as squats, lunges, push-ups, and dips.
3. Jogging in Place
- What is it: Do jogging in a fixed position
- Why required: It is easy, accessible, achieve heart rate, and is one of the perfect ways to warm up for more intense exercise.
- Requirements: A good pair of shoes
- Safety Measures: It is a high impact, which can tax the joints, and it can be boring. Because there is no forward motion, it is not as fast as jogging out.
- Alternatively: Press the arms overhead, high knees, butt kicks, wide knees
Ultimate Ways to Use Jogging in Place in a Workout:
- As a Warm Up: Start doing march at the place, then gradually turn it into a jog so that your body can be prepared for more rigorous practice.
- In a Cardio Circuit: The alternate way is jogging in place with other cardio exercises, such as marching, jogging, jumping rope, touching the steps etc. Do each for 30-60 seconds, repeat the circuit for 10-30 minutes.
- In a Strength Circuit: Do 30-60 seconds of jogging in place alternatively with strength exercises, such as squats, lunges, push-ups, and dips for 10-30 minutes.
- As an Active Break: Go for trying jogging in place when you need an active break at work or at home.
- What is it: Burpees goes with squatting to the floor, jumping the feet to a plank position, jumping back in, and standing up
- Why required: Important as it’s a killer cardio exercise which burns 100 or more calories in 10 minutes (if you can stomach 10 minutes of this exercise).
- Requirements: Experience high impact exercise with a good pair of shoes.
- Safety Measures: They’re actually very hard, pretty hard.
- Alternatively: Instead of jumping, step your feet behind, jump at the end, add push-ups, use equipment for an extra challenge (medicine ball, BOSU, kettlebell, or sliding discs)
Ultimate Ways to Use Burpees in a Workout:
- Lightly: As clearly mentioned above, they’re really, really hard, so pace yourself accordingly.
- In a Cardio Circuit: Include 30-60 seconds of burpees every 3-4 minutes of a cardio circuit that includes other exercises, like marching, jogging, jumping rope, step touches, etc.
- In a Strength Circuit: Indulge in 30-60 seconds of burpees for every 3-5 strength exercises, such as squats, lunges, push-ups, and dips for 10-30 minutes.
- In High-Intensity Interval Training: Try 30-60 seconds of burpees, then rest for 30-60 seconds, and again repeat this for 10 or more minutes. Also, You can use burpees in a Tabata workout.
5. Mountain Climbers
- What is it: Make run your knees in and out from a push-up position.
- Why required: Mountain climbers increase heart rate during the building of your strength and stamina in the core. No special skills are required.
- Requirements: Strong wrists
- Safety Measures: This exercise will apply to the wrists, arms, and shoulders as well as on the core.
- Alternatively: Alternatively each foot jumps forward and back; Use sliding discs, paper plates or towels; They combine with other exercises such as burpees, push-ups, or planks
Ultimate Ways to Use Mountain Climbers in a Workout:
- In a Cardio Circuit: Include mountain climbers to your cardio circuit, doing them for 30-60 seconds each time.
- In a Strength Workout: Incorporate mountain climbers with push-ups or planks to add intensity.
- In Addition: For high impact, do a series of mountain climbers with burpees, or do 10 push-ups with 10 mountain climbers, or add them to bear crawls.
6. Squat Jumps
- What is it: Jump as high as you can from a squat position, landing back in a squat
- Why required: Squat jumps are a plyometric exercise (a form of exercise that involves rapid stretching and contracting of muscles to make your muscles strong) that will raise the heart rate, burn calories, and raise power in the legs. No special skills are required.
- Requirements: Healthy knees, experience with high impact exercise, and a good pair of shoes
- Safety Measures: The exercise is high impact and is of high intensity, and also requires strong joints and a strong heart. Make sure to land softly with any plyo exercise to protect the joints.
- Alternatively: With your hands behind your head or the Prisoner squat jumps, froggy jumps (touch the ground when you squat), on a BOSU
Ultimate Ways to Use Squat Jumps in a Workout:
- In a Cardio Workout: Include 30-60 seconds of squat jumps into your regular cardio workout or in a cardio circuit with other exercises, such as marching, jogging, jumping rope, step touches, etc.
- In a Lower Body Workout: Also go for 30-60 seconds of squat jumps after every 3-5 lower body exercise, such as squats, lunges, or deadlifts to increase your intensity, force, power, and strength.
- In High-Intensity Interval Training: Add 30-60 seconds of squat jumps, then rest for 30-60 seconds, and continue for 10 or more minutes. You can also go for squat jumps in a Tabata workout.
7. Bear Crawls
- What is it: Go for squatting the floor, walking with hands out to do push-ups, and walking the hands back and stand like a bear
- Why required: During the formation of strength and stamina, this exercise increase your heart rate.
- Requirements: Enjoy the high-intensity exercise
- Safety Measures: This move is tougher than it looks and the intensity accumulates quickly.
This step is harder than it seems like and the intensity is gathered rapidly.
- Alternatively: keep knees down as your crawl in and out without any push-up, push-up on the knees.
Ultimate Ways to Use Bear Crawls in a Workout:
- In a Cardio/Strength Workout: Include 30-60 seconds of bear crawls in your regular cardio workout or in a cardio circuit with other exercises such as marching, jogging, jumping rope, burpees, etc.
- In an Upper Body Workout: Add 30-60 seconds of bear crawls for every 3-5 upper body exercises including push-ups, chest presses, or dumbbell rows to increase your intensity, power, and strength.
- In High-Intensity Interval Training: Carry out 30-60 seconds of bear crawls, rest for 30-60 seconds, and repeat for 10 or more minutes, or you can apply bear crawls with other high-intensity exercises such as burpees or squat jumps. Also, try bear crawls in a Tabata workout.
- What is it: By punching, kicking, and combinations thereof against a bag, the air.
- Why required: Doing kickboxing can burn more than 100 calories in 10 minutes at the right intensity, requires no equipment, and can help you get out your aggression.
- Requirements: Basic knowledge of kicks and punches
- Safety Measures: Stretching the arms and legs all the way during punches and kicks can stress the joints.
Alternatively: Countless combinations of kicks, punches, or both
Ultimate Ways to Use Kickboxing in a Workout:
- Innovate Your Own Cardio Workout: If you are familiar with kickboxing, make your own combinations like jab-cross-hook-upper, jab-cross-hook-knee smash-front kick squats with front kicks, or sidekicks.
- Exercise Videos: Get familiar with the various elements of kickboxing with these instructional videos: 5 Basic Kicks, Kickboxing Punching Techniques, Jump Rope and Kickboxing Taco Workout in Kickboxing. Or for a change, try regular videos of home kickboxing workout.
9. Staircase Exercise
- What is it: Using stairs for everything from cardio to strength training
- Why required: Walking stairs is a perfect cardio exercise and you can use the steps for many other exercises.
- Requirements: A staircase with at least one step
- Safety Measures: Look for cats, dogs, toys, and kids. Make sure there is a handrail for safety.
- Alternatively: Try a fitness step platform rather than actual stairs
Best Ways to Incorporate Stairs Into Your Workout:
- In a Cardio Circuit: If you have long stairs (more than six stairs), work it in the cardio circuit: Substitute 1-2 laps up and down with other cardio exercises, such as jumping rope, jogging in place, jumping jack etc.
- In High-Intensity Interval Training: Running or walking up the stairs as fast as you can and walk back down to recover, repeat this for 10 or more minutes. You can use only one step: jump onto the step with both feet and step down, or stand the edge with one foot and jump 180 degrees, and land with the other foot on the step.
- Strength Workouts: Follow one step for push-ups, lunges, dips, squats, step ups, and more.
10. Bonus: Run, Walk, Play
- What is it: The great outdoors
- Why required: There’s fresh air and when you’re exercising, it’s really fun to go somewhere
- Requirements: Glance at the outside world, an ideal pair of shoes, sunglasses, and sunscreen.
- Safety Measures: Watch out for dogs, heat, cold, chatty neighbors, distracted drivers, and bikers.
- Alternatively: Countless
Best Ways to Exercise Outdoors:
- Walk: In order to weight loss, walk at a fast-moving, energetic pace, and combine hills and sprints to increase intensity.
- Run: If you’re a trying it for the first time then start with a walk/run program to condition your body.
Circuit Training: You are not stuck either by walking or running out. You can also add strength exercises such as push-ups, dip, and burpees with your walking or runs to add that force and make things more interesting.
- Play: Toss a Frisbee or a football, chase dogs or kids, or spending a day at the park make exercise letting you experience more fun.
Also Read: 15 Common Bad Habits That Can Cost
Try these best home cardio exercises to give keep yourself fit, happy, stressed free, and perfect.