Top 10 Cardio Exercises You Can Do At Home August 8, 2016

You don’t need a treadmill or elliptical trainer to do a cardio routine anymore. Burn calories and rev up your metabolism with these cardio exercises at your home.

Great Cardio Exercises at Home

1. Jumping Jacks:

jumping jacks

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A classic cardiovascular exercise, it burns a good amount of calories. Plus, it tones your inner and outer thighs, quadriceps, laterals, and deltoids. Tuck in your tummy while doing these for toning your lower abs as well.

How to do:

  1. Stretch your arms and legs well before your start jacks.
  2. Stand erect, spine and head straight, arms resting beside your body, and feet together.
  3. Bending your knees slightly, jump up in the air as high as you can.
  4. Spread out your legs just a little wider than your shoulders as you jump.
  5. Stretch your hands, simultaneously, in line with the shoulders.
  6. While coming down, make sure your feet rest on the floor at shoulder width while your hands are stretched out above the head.
  7. Swiftly jump back to step 3 and repeat steps 4 to 6, without break till you complete one set.

Do 2 sets of 30 reps each to begin with, increasing your reps to 100 with time.

[Read: 5 Amazing Effects Of Jumping Jacks Exercises On Your Body]

2. Cross Jacks:


This calorie crunching move is an ideal way to bust the fat accumulated in your thighs, biceps, tricpes, and even calf muscles. You can use it as a abs toner, provided you are able to hold your tummy in as you sway with the air.

How to do:

  1. Stand erect, spine and head straight. Let your arms rest beside your body, foot together.
  2. Stretch your leg outwards to rest at hip width.
  3. Jump up as high as possible.
  4. Simultaneously, let your arms go above your head crossing at the wrists.
  5. As you come down, cross your foot at the ankles.
  6. At the same time, bring your arms down crossing them in front of your hips.
  7. Try to inhale while jumping up and exhale while crossing the feet at floor level.
  8. Swiftly slide into step 3 and repeat steps 3 to 6, without break till you complete one set.

Do 2 sets of 30 reps each to begin with, increasing your reps to 100 with time.

3. Spot Jogs:

spot jogs

Image: Shutterstock

You can do this cardio exercise at home, irrespective of the place and time, at your convenience. You can prepare your tea as you do this. Yes, no jokes here. By the time water for your tea boils, you can complete a quick round of 30 spot jogs, completing one round. Lift your knees as high as possible and try kicking your butt. You can also use your arms to elevate the rate of your heart beat, improving the benefits of this exercise. If you are doing it at your spare time, then make sure you spot jog continuously at least for 60 seconds.

4. Skater Squat:

This is a great exercise for a slimmer you for two reasons – it burns the calories and two, it involves the core muscles as you suck them in while doing the squats. The glutes, calves, lower back, deltoids, and quads also get toned up in the process. In short, a complete body toning workout!

How to do:

  1. Stand straight, spine and head erect. Keep your feet together while allowing your arms to rest beside your body.
  2. Jump to your left while extending your left arm backwards.
  3. Simultaneously, bring your right fist towards your chin.
  4. The left foot should be placed on the floor while right leg is raised backwards.
  5. Squat swiftly and instantly.
  6. Do the same process with the other side.
  7. Continue the workout, changing sides swiftly and fluidly.

Do 2 sets of 30 reps each to begin with, increasing your reps to 100 with time.

5. Skipping:


Image: Shutterstock

You really don’t need a skipping rope to skip. Be it spot skipping or skipping and moving, you can burn about 200+ calories if you skip continuously for 20 minutes. While skipping ropes are available at minimal cost, you can also take the help of a long, sturdy rope. What more, it does not call for any special skills or accessories!

How to do:

  1. Stand straight, spine and head erect, rope held with hands behind your body. Make sure that the hands are at least one foot away from your body or else there are chances of your tripping over.
  2. Swing the rope forward and hop over it, allowing it to move behind your body.
  3. Jump on your toes. Allow your wrists and hand to move along with the handles.

Do 2 sets of 30 reps each to begin with, increasing your reps to 100 with time.

6. Jump Lunges:

jump lunges

Image: Shutterstock

This is one of the another cardio wokrouts at home that helps in toning the thighs, while escalating your heart beats, and that too without any equipments. It also helps in improving the body coordination while keeping the lower body more supple and toned.

How to do:

  1. Stand straight, foot together, hands resting beside your body. Keep your spine and head erect.
  2. Inhale and then lunge forward with the right leg bending the elbows, hands folded into fists. Bring your left hand in front of your chest, while right one rests at the hip.
  3. Jump, quickly switching your arms and legs, allowing yourself to land in a lunge with left foot.
  4. This makes one rep. Keep alternating the legs as you jump and lunge without breaking, until you complete one set.

Do 2 sets of 30 reps each to begin with, increasing your reps to 100 with time.

[ Read: Cardio Kickboxing Workout ]

7. High Knee March:

high knee march

Image: Shutterstock

This is quite simple, yet effective form of cardio. They drain your energy while help you own a toned butt and core. The endurance levels also get a boost, while bestowing a toned thighs, hips, and abs. Do a full 60 seconds and then experience the energy draining out of your body.

How to do:

  1. Stand erect on the floor, keeping your spine and head erect.
  2. You foot should be together, while hands rest alongside your body.
  3. Lift you feet, one at a time, allowing your knees to come until your waist.
  4. Simultaneously, move your alternate hands. That is – left hand with right knee and vice versa.
  5. Maintaining the pace, march continuously for 50 counts, which ideally takes 20 seconds.

Do 3 such sets to reap the maximum benefits.

8. Squat Jumps:

squat jumps

Image: Shutterstock

These plyometric versatile exercise peps up the rate of your heart beat, improving the circulation levels and boosting the metabolism. It burn loads of calories and enhances the power of the legs. No equipments, no special training! You can do this even amidst your chores, if you do not have a dedicated fitness routine.

How to do:

  1. Stand erect, with feet spread out at the width of your shoulders. Hands rest on either sides of your body.
  2. Stretch your hands in line with your chest, parallel to the floor, and push yourself into a squat.
  3. Tuck in your core muscles and jump up, as high as possible, in an fiery fashion.
  4. Lift your hand up above your head simultaneously.
  5. Land back on the floor in squat.
  6. This makes one rep.

Do two sets 10 reps.


Do not jump with your toes, but with your whole foot. Do not bend your shoulders or body while doing this.

9. Surya Namaskar:

surya namaskar

Image: Shutterstock

Are you wondering what Surya Namaskar is doing here? It is a single cardiovascular workout that will help you stay fit and fab. Consisting of 12 awesome yoga asanas, it helps you stay in shape, while keeping your mind calm and composed. The sole requirement – do it on an empty stomach as it has inversion poses. 25 minutes of Surya Namaskar will burn about 350 calories. Doing each pose with precision and a faster pace will help you burn more. Start off slowly, with five rounds, increasing the counts gradually over time. Relax for about 15 seconds after each rep.

10. Mountain Climbers:

mountain climbers

Images: Shutterstock

Burn calories, tone your abs and thighs, strengthen your muscles, and improve your circulation levels with this quick and easy cardio at home

How to do:

  1. Lie on the floor in plank position with your body balancing on your wrists.
  2. Your body should be in a straight line from head to toe.
  3. keeping your lower back arched, bend your left knee towards your chest.
  4. Hold the pose for 2 seconds, return to the initial position, and swiftly repeat with the right leg.
  5. This makes one rep. Do this without break until you complete one set.

Do 2 sets of 20 reps each, improving the reps to 50 with practice.

[ Read: Benefits of Aerobic Exercise Training ]

Cardio workouts are essential to keep your heart healthier and boost your metabolism. So, start doing these 10 cardio exercises at home right away. Stay healthy, stay fit!

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