19 Cardio Exercises You Can Do at Home

1. 19 Cardio Exercises You
Can Do at Home
● Beginner
● Intermediate
● Advanced
● Tips
● Safety
● Takeaway

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Cardiovascular exercise, also known as cardio or aerobic exercise, is
essential for good health. It gets your heart rate up, making you blood
pump faster. This delivers more oxygen throughout your body, which keeps
your heart and lungs healthy.
Regular cardio exercise can also help you lose weight, get better sleep,
and reduce your risk for chronic disease.
But what if you can’t get outside for a daily run or don’t feel like hitting the
gym? There are still plenty of cardio exercises you can do at home.
Beginner moves to get you
started

3. If you’re new to cardio, these moves will help get you up to speed.
High knees
This exercise involves running in place, so you can do it anywhere with
minimal space.
1. Stand with your legs together and arms at your sides.
2. Lift one knee toward your chest. Lower your leg and repeat with the
other knee.
3. Continue alternating knees, pumping your arms up and down.
Butt kicks

4. Butt kicks are the opposite of high knees. Instead of lifting your knees up
high, you’ll lift your heels up toward your butt.
1. Stand with your legs together and arms at your sides.
2. Bring one heel toward your butt. Lower your foot and repeat with the
other heel.
3. Continue alternating your heels and pumping your arms.
Lateral shuffles
Lateral shuffles increase your heart rate while improving your side-to-side
coordination.

5. 1. Stand with your feet hip-width apart, knees and hips bent. Lean
forward slightly and brace your core.
2. Lift your right foot, push off your left foot, and move right while
keeping your form.
3. Place your feet together. Continue shuffling to the right.
4. Repeat the same steps to the left side.
To evenly work both sides, shuffle left and right for the same amount of
space.
Crab walk
Doing the crab walk is a fun way to get your blood flowing. It also
strengthens your upper arms while working your back, core, and legs.

6. 1. Sit on the floor, knees bent and feet flat. Place your hands on the
floor under your shoulders, fingers pointing forward.
2. Lift your hips off the floor. “Walk” backward using your arms and legs,
keeping your weight evenly distributed between your arms and legs.
3. Continue walking backward for the desired distance.
Standing oblique crunch
This cardio exercise is low impact and ideal for beginners. As you lift your
knees, you’ll engage the core muscles on your sides.

7. 1. Stand with your feet shoulder-width apart. Place your hands on the
back of your head, elbows pointing outward.
2. Bend to the right, moving your right elbow down and right knee up.
3. Return to starting position. Repeat on the left side.
Speed skaters
The sideways movement of this exercise mimics how a skater moves. For
a challenge, add a jump when you move to the side.

8. 1. Start in a curtsy lunge, both knees bent and your right leg diagonally
behind you. Bend your right arm and straighten your left arm.
2. Push off your left leg, moving your right leg forward. Bring your left
leg diagonally behind you and switch arms.
3. Continue “skating” left and right.
Jumping jacks
For a full-body workout, add in some jumping jacks. This classic move
works your entire body while increasing your heart rate.

9. 1. Stand with your legs together and arms at your sides.
2. Bend your knees slightly. Jump and spread your legs wider than
shoulder-width, lifting your arms overhead.
3. Jump to center. Repeat.
Toe taps
This is an easy, low-impact exercise that can be done on a curb or lowest
step of a staircase.

10. 1. Stand in front of the curb or step. Rest one foot on top, toes facing
down.
2. Quickly switch legs to bring the other foot on top. Continue
alternating feet.
3. As you get used to the movement, move left or right while doing toe
taps.
Intermediate moves to up the
intensity
As you build endurance and strength, progress to these intermediate
moves.

11. Squat jumps
The regular squat is a bodyweight move that targets the lower body. By
adding a jump, you can turn it into an explosive cardio workout.
1. Start with your feet shoulder-width apart. Bend your knees and lower
into a squat.
2. Swing your arms back. Quickly swing your arms upward and jump.
3. Land gently back in a squat. Repeat.
Standing alternating toe touches
This exercise works your arms, core, and legs, making it great full-body
cardio move.

12. 1. Stand with your feet shoulder-width apart and arms at your sides.
Brace your core.
2. Lift your right leg straight up. Simultaneously raise your left hand up
and over, reaching toward your right toes.
3. Repeat with your left leg and right hand.
Lunge jumps
Lunge jumps, which combine jumps and standard lunges, will get your
heart pumping.

13. 1. Start in a lunge, both knees bent at 90-degree angles. Point your feet
forward.
2. Brace your core, pull your shoulders down, and swing your arms
back. Quickly swing your arms upward and jump. Simultaneously
switch legs.
3. Land in a lunge. Repeat.
Box jumps
The box jump is a cardio exercise that targets your lower body, including
your butt, thighs, calves, and shins.

14. 1. Stand in front of a knee-high box or platform. Place your feet
hip-width apart and arms at your sides. Engage your core.
2. Bend your knees and hinge forward at your hips, keeping your back
flat. Swing your arms up and jump explosively onto the box.
3. Land gently, leaning forward slightly. Jump back off the box. Repeat.
Plank jacks
This exercise is like a horizontal jumping jack. It forces your arms to
support your weight as you quickly move your legs.

15. 1. Start in a plank with your hands under shoulders and your body
straight. Bring your feet together.
2. Jump and spread your legs wider than shoulder width.
3. Jump back to a plank and repeat.
Advanced moves to keep things
interesting
When you’re ready for a challenge, try these advanced cardio moves. Each
exercise involves greater coordination and multiple body movements.
Mountain climbers

16. The mountain climber is an intense full-body exercise. If you’re new to the
move, start slow and gradually pick up the pace.
1. Start in a plank with your hands under your shoulders and your body
straight. Flatten your back and brace your core.
2. Lift your right knee toward your chest. Quickly switch, moving your
right knee out and lifting your left knee in.
3. Continue alternating legs.
Plank ski hops
Plank ski hops, also called plank skiers, combine planks and rotational
jumps. The turning movement of the jump will challenge your strength and
endurance.

17. 1. Start in a plank with your hands under your shoulders and your body
straight. Bring your legs together.
2. Jump your feet to the right, rotating to bring your knees outside your
right elbow. Keep your legs together.
3. Jump back into a plank. Repeat on the left side.
Diagonal jumps
The diagonal jump takes the lunge jump to the next level. Instead of facing
forward, you’ll rotate your body during each jump for an extra
heart-pumping move.

18. 1. Start in lunge position, both knees bent at 90 degrees. Turn your
body toward the right corner of the room.
2. Brace your core, pull your shoulders down, and swing your arms
back. Quickly swing your arms up, jump, and switch legs.
3. Land in a lunge, facing the left corner.
4. Continue jumping and switching legs.
Rotational jacks
Rotational jacks combine jumps, squats, and body twists. Together, these
movements will fire up your muscles and heart rate.

19. 1. Start with your feet and hands together.
2. Jump into a squat, landing with your knees bent, feet wider than
shoulder-width apart, and toes pointed slightly out. Simultaneously
rotate your waist, reaching your right hand up and left hand to the
floor.
3. Jump into starting position before jumping back into a squat, reaching
your left hand up and right hand down.
4. Continue jumping and switching arms.
Burpees
The burpee, which involves a squat, jump, and pushup, will engage your
entire body.

20. 1. Stand with your feet shoulder-width apart. Squat and place your
hands on the floor.
2. Jump your feet back into a plank. Do one pushup.
3. Jump your feet back into a squat. Jump up, reaching your arms
upward. Repeat.
Inchworm crawl
During the inchworm, the motion of walking your hands and feet forward
will put your heart and muscles to work.

21. 1. Stand with your feet together. Brace your core, bend forward at your
hips, and reach your arms toward the floor. Keep your knees straight
but relaxed.
2. Set your fingers on the floor, softly bending your knees. Plant your
feet and slowly walk your hands forward into a plank with your hands
under your shoulders.
3. Stiffen your core and do one pushup.
4. Slowly walk your feet toward your hands. Reach your arms forward
and repeat.
To make it harder, do more than one pushup. You can also skip the pushup
altogether for an easier move.

22. How to get the most out of your
workout
Follow these tips to reap the benefits of cardio without getting injured:
● Warm up. Start each session with a 5- to 10-minute warmup. This will
increase your blood flow and relax your muscles, lowering your risk
of injury.
● Cool down. Instead of abruptly stopping your workout, slow down
during the last 5 to 10 minutes.
● Invite a friend. Exercise is always more fun with a workout buddy.
● Aim for 150 minutes. Over the course of the week, aim to get at least
150 minutes of moderate activity. You can spread this out over time
by doing 30-minute sessions five days a week.
Safety considerations
If you’re new to exercise or you haven’t exercised in a while, talk to your
healthcare provider before starting a new program. They can offer
guidance based on your health status and fitness level.
You should also consult your provider if you have:
● diabetes
● hypertension
● heart disease

23. ● arthritis
● lung conditions
● past or current injuries
You may need to take certain measures to exercise safely.
It’s also important to progress gradually. By slowly increasing intensity and
speed, you’ll lower the risk of injury.
The bottom line
Cardio exercise keeps your heart, lungs, and muscles healthy. And you
don’t even need to leave your house to add it to your fitness routine. Just
remember to warm up and start slow, especially when trying a new move.