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10 Cardio Exercises to Try at Home

Mar 9, 2021 | Exercises


  • Improve Your Cardiovascular Health
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If you are limited for time, or just really do not want to have to deal with the hassle of going to the gym, changing your clothes, and generally, if the gym does not have a shower, having to leave it and go home while still being sweaty, there is an alternative method of getting in shape. I am of-course talking about working out at home.

Many people tend to start going to the gym to actually lose some weight, and as such, cardio exercises are the best way to go on about this.

Get a bit creative with all of this. You can, over time, develop a fitness routine that includes a wider range of effective cardio exercises that will allow you to build muscle, burn calories and feel a lot better.

As such, I have created a list of my top 10 favorite cardio exercises that I adore doing at home and ones that have proven to be extremely efficient for the majority of my clients. With that out of the way, let us dig in for a bit.

1. Jump Rope

One of the best exercises in terms of cardio workout routines you can do at home is without a doubt taking advantage of the jump rope. All you really need here is a jump rope, a good pair of shoes, and I’d recommend running shoes, a bit of patience, and a lot of practice. While this may look a bit easy for you, the more you do it, the harder it becomes, and this is why it requires a high level of discipline and practice to get right.

As a beginner, you need to alternate between 30 seconds of jumping, and as you get better, do 60 seconds and eventually move up to more. The more time you end up jumping for, the better your results, just don’t push yourself too far as you could potentially start feeling dizzy, so take frequent rests and remember to drink a lot of water. Jump for a maximum of 30 minutes.

2. Jumping Jacks

Jumping jacks are the act of repeatedly jumping while having your feet wide while circling the arms overhead, then back again. You have probably done this throughout your entire life, be it in gym class in middle school or high school; however, it is an extremely convenient exercise to do at home as well.

Start by jumping for a few seconds at a time for up to 10 minutes, and you can slowly move this up for a maximum of 30 minutes.

3. Jogging In place

This is literally what it sounds like, jogging in a stationary position. The beauty of this exercise is that it is simple, accessible, gets your heart rate up, and is an excellent way for you to warm up before moving to intense exercises. Start by jogging in intervals of 30 to 60 seconds, and jog for a maximum of 30 minutes and you should start “feeling the burn”.

4. Burpees

Burpees involve squatting to the floor, jumping the feet to a plank position, jumping back up and standing up. This is one of the best cardio exercises you can do, and you have the capacity to burn more than 100 calories within 10 just minutes.

Again, start with 60-second intervals and work your way up to 30 minutes or so, after which you will truly start to feel the power.

5. Single-Leg Stand

This is as the name might imply, a simple exercise, but an effective one. Start by getting your feet together, bend the knees slightly and lift up one leg off the floor. Hold onto this position for 10 to 15 seconds and return the foot to the floor. Repeat this process with the opposite leg, and do a maximum of 30 minutes for this exercise.

6. Mountain Climbers

This involves running the knees in and out from a push-up position. It is a high-intensity workout routine that will allow you to build strength and endurance, but you are required to have strong wrists to handle the exercise. Start with 30 to 60 second intervals and slowly move yourself to the point where you can do up to 10 minutes.

7. Squat Jumps

To do squat jumps efficiently, you need to start from a squat position and jump as high as possible while landing back into a squat. This exercise will require you to have strong knees and experience with high impact exercises. Again, start with 30 to 60 seconds of squat jumps to begin with, and repeat this exercise for as long as your body can handle it.

8. Bear Crawl Push-Ups

This exercise involves squatting to the floor, walking the hands out to do a push-up, and walking the hands back, while standing up like a bear. This is where it gets its name from. You need a bit of experience with high-intensity exercises to do this, so remember to only attempt it after you have mastered the previous exercises. Start with 30 to 60 seconds of this exercise, and move your way up as you get more comfortable with it.

9. Kickboxing

It’s time to release your inner beast. To do this exercise efficiently, you need to start kicking your leg up in the air. This exercise is so efficient, that you can burn more than 100 calories in 10 minutes if you are intense enough to do so. The best way to do this is to create your own time frames, and kick for as long as you can for the most efficient results.

10. Staircase Climbing

Let’s face it, we all have access to stairs, so why not use them to our advantage? Using a staircase in order to train can be an efficient way to build stamina. To do this, walk up and down the stairs, simple right? To do this efficiently, start by running or walking up the stairs as long as you can, and walk back down to recover. Repeat this for more than 10 minutes if you can, up to a maximum of 30 minutes.


That being said, these are excellent exercises that just about anyone should easily be able to emulate at home. They do require a bit of hard work and dedication to get just right, and for you to get to a point where you will start seeing some progress, but dedication triumphs everything. The more you do them, the better you will become at them, and as such, you should become fit in no time.

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Tose Zafirov

Bodybuilding and Fitness Expert


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