Home cardio exercises are a great alternative if you are limited in time. You might have a busy schedule and cannot allow yourself to spend an hour or two traveling to the gym.

You might also don’t like the gym, especially if you live in a smaller town and are limited in choice. Some gyms don’t have a shower, so you have to leave the place all sweaty, which is pretty uncomfortable if you are asking me.

However, you mustn’t use this as an excuse to skip working out. There’s always some way. Well, at least if you have the desire and the motivation to do so.

Home cardio exercises can help you lose weight, strengthen your heart, reduce the risk of several diseases, improve your lung capacity, boost energy, improve your immune system, mental health, and sleep.

With time, you can also get a bit creative, adjust your home cardio exercises routine to better suit your needs and fitness goals. You can include a broader range of practical cardio exercises that will allow you to build muscle, burn calories and feel a lot better.

The Best Home Cardio Exercises in 2021

Here’s the list of my top ten home cardio exercises, all of which have proven effective for my clients and me. So, let’s get into details.

1. Jump Rope

A man wearing black t-shirt and orange shorts is jumping rope next to the beach with a woman sitting and watching him. She is wearing sports bra and leggings in a black, red, blue and white colour.

One of the best exercises in terms of home cardio exercises is, without a doubt, the jump rope.

What I like most about it is its simplicity. To begin with, all you 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.

At first, you might underestimate this exercise. But trust me when I say it’s not an easy one. Essentially, the more you do it, the harder it becomes. That’s 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. As you get better, you can do 60 seconds and eventually move up to more with time. The more time you end up jumping for, the better your results.

Still, don’t push yourself too far, as you could potentially start feeling dizzy. Instead, it would be best to take frequent rests and remember to drink a lot of water. Also, remember to jump for a maximum of 30 minutes in total, not more.

2. Jumping Jacks

A man doing jumping jacks in a room with white walls. He is wearing a white t-shirt and black shorts.

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. Still, you might not understand the effectiveness of jumping jacks as part of home cardio exercises.

The best way to perform this exercise is to start by jumping for a few seconds at a time for up to 10 minutes, followed by a break. Then, you can slowly move this interval up. Still, the total maximum time should not exceed  30 minutes.

3. Jogging In place

A woman jogging in one place in her home while wearing red tracksuit and white t-shirt, with blue bandana on her head. There is a brown sofa and windows behind her.

As the name implies, this exercise suggests jogging in a stationary, instead of a moving position.

What ranks jogging in place on my home cardio exercises list is once again its simplicity. It doesn’t require fitness equipment. Therefore, you can skip any investment in such tools.

Still, jogging in place gets your heart rate up and is an excellent way for you to warm up before moving to intense exercises.

The optimal way to perform this exercise is to start by jogging in intervals of 30 to 60 seconds. Make no mistake; you will instantly feel the burn. Once again, jog for a maximum of 30 minutes.

4. Burpees

A woman doing push-ups at the gym with weights next to her. She is wearing black sports bra and black leggings.

Burpees involve squatting to the floor, jumping the feet to a plank position, jumping back up, and standing up.

Believe me, when I say this is one of the best home cardio exercises you can ever do. It suggests a capacity to burn more than 100 calories within ten just minutes.

Again, start with 60-second intervals and work your way up to 30 minutes or so. After this, you will indeed begin to feel the power.

5. Single-Leg Stand

A woman training in a football field next to a yoga mat, stretching her leg. She is earing light pink t-shirt and black leggings.

Single-leg stand is yet another self-explanatory of the best home cardio exercises. Regardless of how simple it is, it’s an effective one for sure.

Start by getting your feet together, bending your knees slightly, and lifting one leg off the floor.

At first, it would be best to hold onto this position for 10 to 15 seconds and return the foot to the floor. Then, repeat this process with the opposite leg, and do a maximum of 30 minutes for this exercise.

6. Mountain Climbers

A woman training at home, doing mountain climbers while wearing red t-shirt and pink leggings

Mountain climbers involve running the knees in and out from a push-up position.

It takes things to another level than the previous home cardio exercises, especially as it requires strong wrists to handle the movement. Essentially, it is a high-intensity workout routine that will allow you to build strength and endurance.

The best way to perform mountain climbers is to 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

A woman training outside, doing squat jumps while wearing dark grey sports bra and purple leggings.

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 a bit of experience with high-impact workouts. Again, start with 30 to 60 seconds of squat jumps to begin. Then, you can repeat this exercise for as long as your body can handle it.

8. Bear Crawl Push-Ups

A man doing bear crawl push-ups outside while wearing black t-shirt, crème shorts, and blue sneakers. There are trees in the background.

Bear crawl push-ups involve squatting to the floor, walking the hands out to do a push-up, and walking the hands back while standing up like a bear. It is where it gets its name from.

To perform this exercise, you need a bit of experience with high-intensity workouts. So, remember to attempt it only 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

A woman engaging in kickboxing on light grey background. She is wearing black sports bra, sport gloves and black shorts.

Kickboxing essentially requires you 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 time frames and kick for as long as possible for the most efficient results.

10. Staircase Climbing

A women doing staircase climbing exercises. Her face is not visible, her legs are in the focus. She is wearing black shorts an black t-shirt.

Let’s face it, we all have access to stairs, so why not use them to our advantage? Using a staircase 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. Then, walk back down to recover.

Repeat this for more than 10 minutes if you can, up to a maximum of 30 minutes.

Final Thought – Are Home Cardio Exercises Effective?

They certainly are! If you don’t have the time or desire to work out in a gym, stop doubting yourself and switch to home cardio exercises as an effective alternative.

The workouts, as mentioned above, are all fantastic exercises to get your heart rate up. Better yet, they don’t require extensive investments nor expert guidelines. Instead, they are all simple and easy to perform.

All you need is dedication. With time, with enough hard work, you will see progress. The more you do the home cardio exercises, the better you will become at them, and as such, you should become fit in no time.

If you are looking for more useful information on weight loss, building muscle, and exercise, make sure to check our Fitness Tips page.

Tose Zafirov in a black shirt and a bowtie staring directly at the camera wearing black sunglasses


Tose Zafirov

Bodybuilding and Fitness Expert

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