9 Moves for a Cardio Workout at Home—No Equipment Required

When you want to get your heart pumping and boost your cardiovascular fitness without the need for any equipment, these nine moves can provide an effective at-home cardio workout.

1. Jumping Jacks
   Start by standing with your feet together and arms at your sides. Jump and spread your legs wide while raising your arms above your head. Repeat this in a continuous motion for a few minutes. It’s a classic move that gets your whole body moving and increases your heart rate quickly.
2. High Knees
   Run in place, bringing your knees up as high as possible with each step. This action engages your leg muscles and forces your heart to work harder to supply oxygen.
3. Butt Kicks
   While jogging in place, try to kick your heels towards your glutes with each step. It helps improve your leg speed and coordination while providing a good cardio challenge.
4. Mountain Climbers
   Get into a plank position and alternate bringing your knees towards your chest as fast as you can. This move works your core and keeps your heart rate elevated.
5. Burpees
   Begin in a standing position, then drop into a squat, kick your feet back into a push-up position, do a push-up, and quickly jump back up to the standing position. Burpees are a full-body exercise that really gets your blood flowing.
6. Skipping
   Just like you did as a child, skip in place or around the room. It’s a fun and effective way to get your heart rate up.
7. Side Shuffles
   Shift your weight from side to side, moving quickly and covering a good distance. This works on your lateral movement and provides a cardio boost.
8. Star Jumps
   Jump and spread your arms and legs out wide, forming a star shape, then return to the starting position. It’s a dynamic move that gets your entire body involved.
9. Box Steps
   Use a step or a sturdy platform and step up and down rapidly, alternating legs. This mimics climbing stairs and is great for cardio.

Each of these moves can be done for a set period of time, such as 30 seconds or a minute, and then you can move on to the next one. Repeat the circuit a few times to complete your cardio workout. Remember to warm up before starting and cool down and stretch afterwards to prevent injury.

Have you tried any of these at-home cardio moves before? Which one do you find the most challenging or enjoyable?

When you want to get your heart pumping and boost your cardiovascular fitness without the need for any equipment, these nine moves can provide an effective at-home cardio workout.

1. Jumping Jacks
   Start by standing with your feet together and arms at your sides. Jump and spread your legs wide while raising your arms above your head. Repeat this in a continuous motion for a few minutes. It’s a classic move that gets your whole body moving and increases your heart rate quickly.
2. High Knees
   Run in place, bringing your knees up as high as possible with each step. This action engages your leg muscles and forces your heart to work harder to supply oxygen.
3. Butt Kicks
   While jogging in place, try to kick your heels towards your glutes with each step. It helps improve your leg speed and coordination while providing a good cardio challenge.
4. Mountain Climbers
   Get into a plank position and alternate bringing your knees towards your chest as fast as you can. This move works your core and keeps your heart rate elevated.
5. Burpees
   Begin in a standing position, then drop into a squat, kick your feet back into a push-up position, do a push-up, and quickly jump back up to the standing position. Burpees are a full-body exercise that really gets your blood flowing.
6. Skipping
   Just like you did as a child, skip in place or around the room. It’s a fun and effective way to get your heart rate up.
7. Side Shuffles
   Shift your weight from side to side, moving quickly and covering a good distance. This works on your lateral movement and provides a cardio boost.
8. Star Jumps
   Jump and spread your arms and legs out wide, forming a star shape, then return to the starting position. It’s a dynamic move that gets your entire body involved.
9. Box Steps
   Use a step or a sturdy platform and step up and down rapidly, alternating legs. This mimics climbing stairs and is great for cardio.

Each of these moves can be done for a set period of time, such as 30 seconds or a minute, and then you can move on to the next one. Repeat the circuit a few times to complete your cardio workout. Remember to warm up before starting and cool down and stretch afterwards to prevent injury.

Have you tried any of these at-home cardio moves before? Which one do you find the most challenging or enjoyable?