No matter what kind of exercise you prefer—whether it’s yoga or lifting weights—adding some cardio is essential to your routine. Every coach and trainer would agree that cardio should be a top priority. For those who enjoy working out at home, especially after COVID-19, finding ways to incorporate cardio can seem tricky because many of us automatically think of running on a treadmill or cycling.
But you don’t need to leave your living room or even get dressed to boost your heart rate with effective cardio. It’s important to understand why cardio should be part of your daily life. Just like brushing your teeth or washing your face promotes good health, getting your blood flowing strengthens your heart. Cardio is a workout for your heart, helping circulate blood and deliver oxygen and nutrients throughout your body. Over time, regular cardio improves your heart health, boosts stamina, and benefits your mood, sleep, and even reduces anxiety.
You don’t need fancy equipment for a great cardio workout. Many people associate cardio with machines like ellipticals or stair masters, but that’s not necessary. You can get an effective workout using just your body. Here’s a guide to some at-home cardio exercises that don’t require any equipment—maybe just a towel because you’ll definitely break a sweat.
Jumping jacks are classic and effective. Stand with feet together, arms by your sides, and jump while spreading your feet and lifting your arms overhead. Then return to the start. For a low-impact version, step your feet in and out. Burpees are another powerful move. Start standing, place hands on the floor, jump back into a plank, jump forward toward your hands, and explode upwards. Repeat.
High knees get the heart pumping by sprinting in place, bringing knees to your chest. Mountain climbers are like high knees, done on the floor, pulling knees into your chest from a plank position as quickly as possible. For squat jacks, stand with legs wider than hips, squat, then jump into the air, crossing feet before landing back in the squat. Another move is the tuck jump: jump and bring knees up to your chest, and repeat. Frog jumps help boost power by jumping forward and landing in a squat.
For lateral jumps, place a towel on the floor, jump over it into a squat, then jump back. Punching in a sumo squat is simple—just pretend you’re hitting a punching bag for 20-30 seconds. Plank ups are challenging; move from a forearm plank to hands and back down, keeping your core stable. Knee pulls involve lifting your knees while pulling down your arms in a rhythmic motion, perfect for 20-30 seconds.
Football shuffles are great for agility; move quickly side to side for 20-30 seconds. For squat thrusts, jump twice in place, land in a squat, and repeat to music if you like. Side-to-side punches, done in a squat, add variety. Forward kicks, alternating feet, can include arm movements too. Jumping rope is an amazing cardio workout you can do in a small space, and it’s great for increasing endurance.
Bear crawls involve squatting, walking your hands out, performing a push-up, then walking your hands back. Butt kicks are the reverse of high knees; bring your heels to your butt while moving your arms. The crab walk strengthens your arms and core, moving backward on hands and feet from a seated position. Plank jacks mimic jumping jacks on the floor, spreading your legs in a plank.
For a standing move, drive one knee up with opposite arm and switch for height, not speed. Dive bombers from a yoga Downward-Facing Dog to Upward-Facing Dog engage your entire body. Imaginary jump rope exercises mimic rope jumping’s hopping motion. Flutter kicks target the core by lying on your back and kicking feet up and down. Mountain climbers again involve a fast-paced lunge motion from a plank position.
Rollbacks involve sitting, rolling back, then standing up—a move for mobility and core strength. The burpee with a twist includes jumping in a squat, burpee, and turning 180 degrees. Foot taps, alternating quickly on a small target, improve speed and balance. Breakdancer moves start on all fours, kicking legs to the side with a hip drop.
Lunges with a towel overhead strengthen your lower body and core, enhancing coordination. Shoulder taps in a crawling position work stability and quad strength.
For safety, start with a 5-10 minute warm-up to get muscles ready and prevent injuries. Cool down at the end by gradually slowing your pace. Invite a friend to join you; it makes exercising more enjoyable. Aim for 150 minutes of moderate activity each week, spread over five days with 30-minute sessions to maintain your wellness.
