25 Best Cardio Exercises At Home For Weight Loss and Heart Health

Jump to the “Best Bodyweight Exercises” section for a full breakdown of each movement. Make sure you also download the Beginner Bodyweight Workout PDF so you can track your progress and level up at home. When you have the hang of it, incorporate the arms by bringing the opposite arm forward than toe-tapping the step. Join the world’s biggest running newsletter, and wake up every day to the latest running tips, reviews, and stories. Essentially, you are running in the upright, vertical position and then running in the horizontal position.

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Most ellipticals offer two ways to use them — with or without the arms. If you opt to do only your legs, step one foot onto each foot pad and hold onto the handles of the machine. You can add rowing to your HIIT routine by doing it for a 10-minute interval and mixing it with another workout for a circuit. Overall, you should get about 150 minutes of cardio per week, and rowing can be one piece of the puzzle. With the feet as wide as the hips, step the right foot back into a reverse lunge.

Why Cardio Exercise at Home Works

Assemble the perfect setup for your bike and get maximum results from your workouts. Make the most of your time with CAROL Bike’s short and efficient REHIT workouts. Developed with leading exercise researchers to give you the shortest, most effective workout. Using REHIT protocol, CAROL Bike enables you to pack a 45-minute cycling session into just 5 minutes.

The 12 Best Ways to Get Cardio in No Matter Your Fitness Level

For modification options, try jumping closer together, or even start with stepping one leg out at a time. Imagine you’re a professional speed skater flying to the finish line, shifting your weight side to side. This lower-body-focused exercise gives you explosive, endurance-building confidence while challenging coordination and balance. Keep in mind that there are modifications of each of these. Also, before starting any workout regimen, it’s best to consult with your physician, especially if you have health concerns or if you’re trying out a personal training app.

Is 10 minutes of cardio enough for beginners?

It would help if you focused on the basics to build a foundation for a new you. You don’t need to perform the exercises as fast as possible (unless you want to); performing one after the other will keep your heart rate up. They’re somewhere between moderate and high intensity, and I’ll provide modifications for fitness levels afterward. If you’re new to cardio, it’s great to take it slow as you learn what aerobic activities you enjoy, including walking, cycling, or rowing. Start with a light warm-up, do 10 to 15 minutes of aerobic activity, and then a cool down with stretching.

A 20-Minute Bodyweight Cardio Workout You Can Do at Home

Check out our bodyweight workout, no equipment is necessary. Climbing stairs is a great form of cardio and strength combined into one workout. So if you’re ready for the best cardio workout at home, grab a mat and follow along with the video below.

Repeat as quickly as you can, alternating for 60 seconds. With our increasingly sedentary lives, many people fall short of hitting this benchmark, but doing so comes with some impressive health benefits. The weight-bearing nature of running may exacerbate pain and cause swelling in people with common joint conditions such as osteoarthritis.

• However, if regular long-form cardio doesn’t excite you, there is another option—Reduced Exertion HIIT (REHIT).
• If you don’t have a rope, mimic the motion by hopping with your feet together and circling your arms as if you’re turning the rope.
• With minimal equipment and maximum creativity, you can get in shape, stay consistent, and feel great—all without leaving your living room.
• Quickly exchange feet to switch lunge positions when you land, switching arms as you do so.
• Aim to exercise for at least 10 minutes, and up to 45 to 60 minutes, depending on your fitness level, fitness goals, and overall workout plan.
• The treadmill, stationary bike and rowing machine are the most popular pieces of cardio equipment you’ll find in a typical gym, and you can buy any of these for your home too.

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Platforms like YouTube offer a vast library of free workout videos led by certified fitness instructors. Fitness apps often provide structured workout programs with video demonstrations and progress tracking. Throw punches, mix in some jabs, and move your feet to get your blood pumping. This workout is a fantastic form of cardio training and a way to build endurance and release stress. Stand with your feet hip-width apart, knees slightly bent, and fists up to guard your face.

Step-Ups

A good jog can also raise something called your metabolic rate for madmuscles vs centr up to 24 hours. So, you’ll be in fat-burning mode even after you’ve crossed your daily finish line. Done regularly, jogging can help boost your metabolism for a long period of time. Bodyweight squats are a simple exercise that engages both the legs and glutes and also provides an extra cardiovascular feel when it is done intensely.

# BODYWEIGHT GOOD MORNINGS

If you were to add half an hour of brisk walking to your daily routine, you could burn about 150 more calories than you usually do each day. The faster and longer you walk, the more calories you burn. Walking is a great option if you’re new to regular exercise.

After the Beginner Bodyweight Workout: Next Steps!

This cardio activity doesn’t put as much stress on your knee and hip joints as running does, making it more suitable for people of various ages and physical conditions. Another bonus is that rowing machines are easy to install at home. When it comes to keeping your shape, boxing is a killer workout for the entire body. It targets everything from your lower body to your arms to your brain.