We’re going to reveal the best home workouts for cardio that will help you stay fit and healthy, even when you can’t make it to the gym. Whether you’re a beginner or a fitness enthusiast, we’ve got you covered with a range of engaging exercises that will boost your cardiovascular endurance and keep you motivated. So grab your workout gear, clear some space, and get ready to feel the burn as we take you through the top home workouts for cardio!
1. Jumping Jacks
Equipment Needed
To perform jumping jacks, no equipment is required. You only need a wide open space where you can jump freely.
How to Do The Best Home Workouts For Cardio
To do a jumping jack, start by standing upright with your feet together and your arms at your sides. Then, simultaneously jump up and spread your feet apart while raising your arms above your head. Finally, jump back to the starting position by bringing your feet together and lowering your arms back down. Repeat this motion for a desired number of repetitions.
Benefits
Jumping jacks are a fantastic cardiovascular exercise that gets your heart rate up and increases blood circulation. They engage multiple muscle groups, including your legs, core, and shoulders. Jumping jacks also help improve coordination and flexibility. This exercise is a great warm-up option before moving on to more intense workouts, or it can be incorporated as a standalone exercise for a quick burst of cardio.
2. High Knees
Equipment Needed
Similar to jumping jacks, high knees can be done without any equipment. Just find a comfortable and open space to perform the exercise.
How to Do It
To execute high knees, start by standing upright with your feet hip-width apart. Begin jogging in place, but as you jog, lift your knees up towards your chest as high as possible. Try to maintain a quick pace and keep your core engaged throughout the movement. Continue for a desired number of repetitions.
Benefits
High knees are an excellent form of cardio that elevates your heart rate and burns calories effectively. This exercise targets your lower abs, hip flexors, and quadriceps while also engaging your glutes and calves. Incorporating high knees into your workout routine can enhance your stamina, improve your running form, and increase your overall leg strength.
3. Mountain Climbers
Equipment Needed
Mountain climbers can be performed without any equipment, making them a convenient exercise to do at home.
How to Do It
To perform mountain climbers, start in a plank position with your arms straight and your wrists directly under your shoulders. Your body should be in a straight line from your head to your heels. Begin by driving one knee up towards your chest while keeping the other leg extended. Alternate legs quickly in a running-like motion, making sure to maintain a steady pace. Repeat for a desired number of repetitions.
Benefits
Mountain climbers are a dynamic exercise that engages your entire body, particularly targeting your core, shoulders, triceps, and quadriceps. This exercise elevates your heart rate and improves cardiovascular endurance. Additionally, mountain climbers help improve agility, boost coordination, and strengthen the muscles responsible for stabilizing your spine. It is a challenging yet rewarding exercise for overall fitness.
4. Burpees
Equipment Needed
No equipment is needed for burpees, making them a convenient and effective exercise to do anywhere.
How to Do It
To perform a burpee, start by standing with your feet shoulder-width apart. Lower your body into a squat position, placing your hands on the floor in front of you. Kick your feet back, landing in a plank position. From here, quickly jump your feet back towards your hands, and then explosively jump into the air, extending your arms overhead. Repeat this sequence for a desired number of repetitions.
Benefits
Burpees are a full-body exercise that provides a multitude of benefits. They work your arms, chest, legs, glutes, and core muscles, making it an efficient exercise for building strength and endurance. Burpees also elevate your heart rate, making them an effective cardiovascular exercise. By incorporating burpees into your workout routine, you can burn calories, improve agility, and enhance overall body coordination.
5. Jump Squats
Equipment Needed
Jump squats can be done without any equipment. All you need is a suitable space with enough room to jump.
How to Do It
To perform a jump squat, start by standing with your feet shoulder-width apart. Lower your body into a squat position, ensuring that your knees are in line with your toes and your hips are pushed back. From the squat position, explosively jump up into the air, extending your arms overhead. Land softly back into the squat position and immediately repeat for a desired number of repetitions.
Benefits
Jump squats are a powerful plyometric exercise that targets your lower body, particularly your quadriceps, glutes, and hamstrings. Not only do they help build leg strength, but they also increase your aerobic capacity. Jump squats improve explosive power, coordination, and balance. They also effectively elevate your heart rate, providing a great cardio workout for burning calories and improving overall fitness levels.
6. Jumping Lunges
Equipment Needed
Jumping lunges can be done without any equipment. It is crucial to have enough space to jump and lunge freely.
How to Do It
To perform jumping lunges, start in a lunge position with your right leg forward and your left leg extended backward. From this position, jump up explosively, alternating your legs mid-air so that you land in a lunge with your left leg forward and your right leg extended backward. Continue jumping and switching legs, maintaining a smooth and controlled motion. Repeat for a desired number of repetitions.
Benefits
Jumping lunges are an intense exercise that targets your lower body while also engaging your core and improving your balance. They work your quadriceps, hamstrings, glutes, and calf muscles effectively. Jumping lunges help increase lower body strength and power, while also improving your agility and explosiveness. This exercise is beneficial for developing both muscular strength and cardiovascular fitness.
7. Bicycle Crunches
Equipment Needed
Bicycle crunches can be performed without any equipment. All you need is a comfortable surface, such as an exercise mat or carpeted area.
How to Do It
To execute bicycle crunches, start by lying on your back with your hands gently supporting your head, and your knees bent at a 90-degree angle. Lift your shoulders off the ground, engaging your core muscles. Next, bring your right elbow towards your left knee as you extend your right leg straight out. Switch sides, bringing your left elbow towards your right knee as you extend your left leg. Continue alternating sides in a pedaling motion for a desired number of repetitions.
Benefits
Bicycle crunches are an effective ab exercise that targets all the major muscles in your core, including your rectus abdominis, obliques, and transverse abdominis. They promote core stability and help develop strong abdominal muscles. Additionally, bicycle crunches engage your hip flexors and contribute to spinal flexibility. This exercise aids in improving posture, enhancing overall core strength, and increasing abdominal endurance.
8. Plank Jacks
Equipment Needed
Plank jacks can be performed without any equipment. All you need is a stable surface to hold a plank position.
How to Do It
To perform plank jacks, start in a plank position with your body supported by your forearms and toes. Make sure your body forms a straight line from your head to your heels, and engage your core muscles to maintain stability. Once in the plank position, jump your feet apart, then back together, just like the motion of a jumping jack. Repeat this motion for a desired number of repetitions, ensuring your hips stay stable throughout.
Benefits
Plank jacks provide a challenging and effective full-body workout. They engage multiple muscle groups simultaneously, including your core, shoulders, glutes, and legs. Plank jacks elevate your heart rate, making them an excellent cardio exercise for burning calories and improving endurance. Furthermore, plank jacks target the muscles responsible for stabilizing your spine, contributing to improved posture and a stronger core.
9. Skater Jumps
Equipment Needed
Skater jumps can be performed without any equipment. However, wearing comfortable athletic shoes may help provide better support and shock absorption during the exercise.
How to Do It
To perform skater jumps, start by standing with your feet shoulder-width apart. Take a lateral leap to the right, landing on your right foot while swinging your left foot behind your right leg. Propel your body to the left by pushing off with your right foot, landing on your left foot while bringing your right leg behind your left leg. Continue jumping side to side, maintaining a controlled and rhythmic motion. Repeat for a desired number of repetitions.
Benefits
Skater jumps are a dynamic exercise that targets your lower body and improves your lateral strength and power. They engage your glutes, quadriceps, hamstrings, and calves while enhancing your overall muscular endurance. Skater jumps also help improve balance, stability, and coordination. By incorporating this exercise into your cardio routine, you can enhance your agility and burn a significant number of calories.
10. Kickboxing
Equipment Needed
For kickboxing workouts, you will need a few pieces of equipment, including hand wraps, boxing gloves, and a punching bag or pads. It is also essential to have a sufficient open space without any potential obstacles.
How to Do It
Kickboxing involves a variety of strikes, kicks, and punches performed in combination. Start by wrapping your hands to protect your wrists and knuckles, then put on your boxing gloves. Position yourself in a comfortable stance, with your dominant foot slightly forward. From there, execute different strikes and kicks, such as jabs, crosses, hooks, uppercuts, roundhouse kicks, and front kicks. Combine these movements into fluid combinations, practicing proper technique and maintaining proper form throughout.
Benefits
Kickboxing is an intense full-body workout that provides numerous benefits for both cardiovascular fitness and muscular strength. It improves coordination, agility, and flexibility while engaging multiple muscle groups. Kickboxing workouts burn a significant amount of calories, making it an excellent option for weight loss and overall fitness. Furthermore, kickboxing serves as an effective stress reliever and promotes mental well-being through its high-intensity, empowering nature.