20 Home Cardio Exercises for Everyone
By BestRankedSupplements.com on December 27, 2022
Cardiovascular exercise is an important part of a healthy lifestyle, helping to improve cardiovascular health, burn calories, and boost mood. While hitting the gym or going for a run are both great options, they may not always be feasible or enjoyable for everyone. That's where home cardio exercises come in! With a little creativity and minimal equipment, you can get your heart pumping right in the comfort of your own home.
Here are 20 cardio exercises you can do at home that can be changed to fit any level of fitness:
Jumping jacks: This classic cardio move is a simple, high-impact exercise that gets your heart rate up and can be done anywhere with a bit of space. Start by standing with your feet together and your arms at your sides. Then, jump your feet out to the sides and bring your arms up over your head. Jump back to the starting position and repeat.
Burpees: This full-body cardio move will get you sweating in no time. Start in a standing position, then drop down into a squat position with your hands on the ground. Kick your feet back into a plank position, do a push-up, and then quickly return to the squat position. From there, jump up as high as you can, reaching your arms up towards the ceiling. Land softly and repeat.
Mountain climbers: This exercise targets the core and upper body while also getting the heart rate up. Begin in a plank position, hands on the ground, feet on the balls of your feet. Bring one knee up towards your chest, then back to the starting position and repeat with the other leg. Continue alternating legs as quickly as you can while maintaining proper form.
High knees: This simple but effective exercise can be done in a small space and is great for working the lower body. Start by standing with your feet hip-width apart and your hands on your hips. Lift one knee up towards your chest as high as you can, then bring it back down and repeat with the other leg. Continue alternating legs as quickly as you can.
Jumping lunges: This cardio move targets the legs and glutes while also getting the heart rate up. Begin in a lunge with your right leg in front and your left leg behind. Jump up and switch legs midair, landing in a lunge position with your left leg in front. Continue alternating legs and jumping as quickly as you can.
Squat jumps: This high-impact move targets the lower body and gets the heart rate up. Start in a squat position with your feet hip-width apart and arms extended out in front of you. Jump up as high as you can, reaching your arms up towards the ceiling. Land softly and immediately lower back into a squat position. Repeat.
Plank jacks: This exercise targets the core and upper body while also getting the heart rate up. Begin in a plank position, hands on the ground, feet on the balls of your feet. Jump your feet out to the sides and back together, as if you were doing jumping jacks while in a plank position. Continue at a quick pace while maintaining proper form.
Skaters: This lateral cardio move targets the lower body and gets the heart rate up. Start by standing with your feet hip-width apart and arms at your sides. Jump to the right, landing on your right foot and bringing your left leg behind you and touching the ground with your left hand. Jump back to the starting position and repeat on the other side. Continue alternating sides and jumping as quickly as you can.
Star jumps: This simple but effective exercise targets the lower body and gets the heart rate up. Start by standing with your feet shoulder-width apart and arms at your sides. Jump up, reaching your arms and legs out to the sides to form a star shape. Land softly and immediately jump back up, returning to the starting position. Repeat.
Box jumps: This high-impact exercise targets the lower body and gets the heart rate up. You will need a sturdy box, bench, or step to complete this move. Start by standing in front of the box with your feet shoulder-width apart. Bend your knees slightly and jump up onto the box, landing softly with both feet. Step or jump back down and repeat.
Stair runs: If you have a set of stairs at home, you can use them for a quick and effective cardio workout. Start by running up and down the stairs, taking two steps at a time if possible. You can also add in some jumping jacks or mountain climbers at the top of the stairs for an extra challenge.
Jump rope: This classic cardio exercise is a great way to get your heart rate up and can be done in a small space. You will need a jump rope, which can be purchased inexpensively or made at home with a length of rope. Start by standing with your feet shoulder-width apart and the jump rope behind you. Swing the rope over your head and jump over it as it comes towards your feet. Continue at a quick pace, keeping your feet close to the ground and arms relaxed at your sides.
Dancing: If you love to move to music, then dancing can be a fun and effective way to get your cardio in. Put on your favorite tunes and let loose, trying out different dance styles and movements to get your heart rate up.
Jumping on a trampoline: Trampolining is a great low-impact cardio option that can be fun for all ages. You can purchase a small trampoline for home use or find a nearby trampoline park to visit. Just be sure to follow safety guidelines and listen to your body to avoid overexertion.
Swimming: If you have access to a pool, swimming is a great low-impact cardio option that works the entire body. You can swim laps, do aquatic aerobics, or just play around in the water to get your heart rate up.
Hiking: If you have access to trails or a nearby park, hiking can be a great way to get your cardio in while also enjoying the great outdoors. Find a trail that fits your fitness level and bring plenty of water to stay hydrated.
Biking: If you have a bike, you can use it for a quick and effective cardio workout. Find a safe route to ride on and pedal at a moderate to vigorous pace to get your heart rate up.
Rowing: If you have a rowing machine or access to a nearby gym, rowing can be a great low-impact cardio option that works the entire body. Start by sitting on the machine with your feet secured in the straps and your hands on the handlebars. Pull the handlebars towards your chest, straightening your arms and pushing your legs back. Then, release the handlebars and straighten your legs, returning to the starting position. Repeat at a moderate to vigorous pace.
Elliptical: If you have access to an elliptical machine, this can be a great low-impact cardio option that works the entire body. Start by standing on the machine with your feet on the pedals and your hands on the handlebars. Begin pedaling at a moderate to vigorous pace, adjusting the resistance as needed.
Step ups: This simple but effective exercise targets the lower body and can be done using a step, bench, or other elevated surface. Start by standing in front of the step with your feet shoulder-width apart. Step up onto the step with one foot, bringing your other foot up to meet it. Step back down with one foot and repeat on the other side. Continue at a moderate to vigorous pace, increasing the height of the step as you get stronger.
Remember to warm up before starting any cardio workout, and cool down afterwards with some stretches to help prevent injury. You should also listen to your body and stop if you feel any pain or discomfort. With these 20 home cardio exercises, you have plenty of options to choose from to get your heart rate up and boost your fitness level. Have fun and stay healthy!
