Easy Cardio You Can Do Indoors in Place
You already know that cardio is good for you. Research has long shown that revving your heart rate regularly can keep your cells and blood sugar healthy, strengthen your ticker, boost your mood, and so so much more. Luckily, reaping the benefits is super simple; like, "don't even have to leave the house" simple. Even without any equipment (or even all that much space), you can score a killer cardio workout at home with just a few moves.
My go-to bodyweight exercises light up all of the major muscle groups and get my heart pumping. In addition to boosting cardiovascular endurance (meaning I can keep sweating for longer), they also develop agility (which is key for feeling quick and athletic) and core strength (a must-have for anyone who wants to be all-around fitter).
Though many of these moves are totally beginner-friendly, make sure these key safety precautions are top-of-mind: Keep your abs engaged and back straight, and land from any jumps (which are high-impact) with knees bent, toes facing forward, and ankles flexed.
To get the most out of your home cardio workout, start with a dynamic warm-up that gets you ready to sweat. Then string together whichever moves strike your fancy and follow them up with a cool-down like stretching or foam rolling. Depending on the rest of your routine, I recommend doing a DIY home cardio workout at least three times a week.
Here's how to turn my go-to moves into a quick (but sweaty) cardio session you can do from your living room with just a timer. Zero equipment needed.
Time: 10–15 minutes
Equipment: noneGood for: cardio, core, lower body, shoulders
Instructions: Choose three to four exercises from the list below. Perform each for 30 seconds to one minute, then immediately continue onto the next. Once you've finished all exercises, rest for 15 to 30 seconds, then repeat for three to four total rounds.
1. Squat Thrusts
Why they rock: Squat thrusts are a great low-impact alternative to full burpees.
How to: Start in a plank position with wrists and elbows beneath shoulders, core tight, and legs straight. Bend knees to jump feet forward outside hands then lift chest up and bring hands together in front of body, coming into a low squat. Reverse the movement to return to start. That's one rep. Continue for 30 to 60 seconds, then immediately move onto your next exercise. After you've completed all three or four moves in your circuit, rest for 15 to 30 seconds and repeat for three to four rounds total.
Variations: Add a jump at the top of the movement to increase the intensity (and impact), or step feet in and out instead of jumping to decrease the intensity.
2. Crab Toe Reaches
Why they rock: Low-impact crab toe reaches get your core, arms, glutes, and hamstrings fired up. Plus, they're just plain fun.
How to: Start in a reverse table-top position with knees bent, feet flat on the floor, and arms extended slightly behind body so butt is lifted a few inches in the air, palms pressed into mat fingertips facing glutes. Bend elbows straight back to lower butt to tap the floor, then straighten arms while lifting right arm and left leg off floor, straightening both, and reaching right hand for left foot. Reverse the movement to return to start and repeat on the other side. That's one rep. Continue for 30 to 60 seconds, then immediately move onto your next exercise. After you've completed all three or four moves in your circuit, rest for 15 to 30 seconds and repeat for three to four rounds total .
Variations: Simplify the coordination needed here by keeping your butt lifted off the floor.
3. Plank Jacks
Why they rock: Adding some simple movement to planks turns the core move into a core-cardio combo.
How to: Start in a high plank with feet mat-width apart. Hop feet together, then back to starting position. That's one rep. Continue for 30 to 60 seconds, then immediately move onto your next exercise. After you've completed all three or four moves in your circuit, rest for 15 to 30 seconds and repeat for three to four rounds total.
Variations: Place a looped resistance band around ankles to increase the intensity. Make these more accessible (and lower-impact) by stepping feet out and in one at a time.
4. Lateral Toe Taps
Why they rock: Seemingly simple toe taps get your heart pumping fast.
How to: Place a dumbbell or small object to target on mat in front of feet. Begin with right foot on top of the target, keeping weight in left foot. Quickly switch feet so that left foot is on the target. That's one rep. Continue alternating feet while lightly tapping toes on the target for 30 to 60 seconds, then immediately move onto your next exercise. After you've completed all three or four moves in your circuit, rest for 15 to 30 seconds and repeat for three to four rounds total.
Variations: To test your coordination and stability, rotate around your target object while performing your toe taps.
5. Wrist-to-Ankles
Why they rock: You'll spike your heart rate while feeling a bit like you're at a dance party.
How to: Start in a standing position. Then, raise your right leg in front of you, keeping it straight, as you hop on your left foot. At the same time, swing your left hand in front of your body toward your right ankle. Immediately repeat on the other side. That's one rep. Continue for 30 to 60 seconds, then immediately move onto your next exercise. After you've completed all three or four moves in your circuit, rest for 15 to 30 seconds and repeat for three to four rounds total.
Variations: Slow down the move and remove the hops to lower the intensity (and lower the bar, coordination-wise).
6. Fast Feet Drops
Why they rock: Reap the benefits of burpees without burning out after dropping to the floor over and over again.
How to: Start in a quarter squat with feet as wide as mat and arms bent, hands in front of chest. Begin moving feet quickly in place, count to five, then squat down, place palms and mat, jump feet back to high plank position and lower body to the floor. Without pausing, quickly jump back up to starting position. That's one rep. Continue for 30 to 60 seconds, then immediately move onto your next exercise. After you've completed all three or four moves in your circuit, rest for 15 to 30 seconds and repeat for three to four rounds total.
Variations: To modify, step your feet back into plank position and/or nix the pushup. To turn up the heat, add a high jump when coming out of your plank.
7. Lateral High Knees
Why they rock: You'll work on your cardio fitness and coordination at the same time.
How to: Start standing on left leg (knee slightly bent) at bottom of mat facing sideways, right leg bent with knee in line with hip, left arm straight and side, and right arm bent, hand in front of chest. Step right foot out and down to the floor while picking left knee up to hip height and switching arm positions. Continue alternating feet while moving to the right for three high knees then reverse the movement to return to start. That's one rep. Continue for 30 to 60 seconds, then immediately move onto your next exercise. After you've completed all three or four moves in your circuit, rest for 15 to 30 seconds and repeat for three to four rounds total.
Variations: Slow this exercise down to nail proper form before speeding up your hop-steps.
8. Skaters
Why they rock: Unlike many exercises, skaters challenge your strength, balance, and coordination when moving laterally (or from side to side).
How to: From a standing position, shift weight into left foot and reach right hand down to the floor while bending right knee to hover bent right leg behind left leg. Torso should be parallel to the floor and right arm extended straight out at shoulder height. That's your starting position. Push through left foot to jump laterally to the right, while switching arms to land with right foot planted, left leg bent and hovering behind right, and left fingers touching the ground. That's one rep. Continue for 30 to 60 seconds, then immediately move onto your next exercise. After you've completed all three or four moves in your circuit, rest for 15 to 30 seconds and repeat for three to four rounds total.
Variations: To make this move easier on your balance, tap back toes to the floor instead of hovering foot.
9. Fast Feet With Punches
Why they rock: Get the blood flowing throughout your entire bod and work your coordination with these quick movements.
How to: Start standing with feet slightly wider than hips, knees softly bent, and arms bent with fists up at chin height. Take small, quick, alternating steps with feet while at the same time, extending arms in an alternating pattern to perform quick punches. That's one rep. Continue for 30 to 60 seconds, then immediately move onto your next exercise. After you've completed all three or four moves in your circuit, rest for 15 to 30 seconds and repeat for three to four rounds total.
Variations: To nail the coordination required for this one, start with either just the fast feet or punches.
10. Tuck Jumps
Why they rock: Tuck jumps require a lot of lower-body power, and working those big muscles will get you sweating fast.
How to: Start standing with feet under hips and elbows bent so hands are straight in front of chest, palms facing down. Engage core, squat down slightly, and push off the floor with both feet to jump upwards, lifting knees to tap hands at the top of the movement. Land softly with a slight bend in knees. That's one rep. Continue for 30 to 60 seconds, then immediately move onto your next exercise. After you've completed all three or four moves in your circuit, rest for 15 to 30 seconds and repeat for three to four rounds total.
Variations: Add a hop between jumps to help build momentum.
11. 180 Squat Jumps
Why they rock: 180 squat jumps test your lower body and core as you rotate from side to side with each jump.
How to:Start in a squat position with butt back, thighs about parallel to floor, back flat, and arms bent with fists up at chin height. Push through feet and extend arms and legs to jump up off the ground while turning 180 degrees to land in a squat position facing the opposite direction. That's one rep. Continue for 30 to 60 seconds, then immediately move onto your next exercise. After you've completed all three or four moves in your circuit, rest for 15 to 30 seconds and repeat for three to four rounds total.
Variations: Can't quite jump the full 180 degrees? Break this move down into two 90-degree squat jumps in order to turn completely around instead.
12. Reverse Lunges with Knee Drives
Why they rock: Knee drives make this basic lower-body move more heart-revving for double the benefits.
How to: Start in a low lunge position with right foot forward and left back, both bent at 90 degrees, torso parallel to floor, right hand on right thigh, and left arm extended, fingertips on mat. Push through right leg to take small jump up into air, lifting left knee off the floor and driving it toward chest, while swinging bent right arm forward until elbow is in line with shoulder. Reverse the movement to return to start. That's one rep. Continue for 30 to 60 seconds, then immediately move onto your next exercise. After you've completed all three or four moves in your circuit, rest for 15 to 30 seconds and repeat for three to four rounds total.
Variations: Keep this one simple by skipping the jump at the top of the move and just coming up to stand and balance on right leg.
13. Plank Knee Tucks
Why they rock: Plank knee tucks are low-impact and test your core big time.
How to: Start in a plank position with hands below shoulders. Push down into hands to lift hips up and back while bending left leg and pulling left knee in toward chest. Reverse the movement to return to plank position, then repeat with the other leg. That's one rep. Continue for 30 to 60 seconds, then immediately move onto your next exercise. After you've completed all three or four moves in your circuit, rest for 15 to 30 seconds and repeat for three to four rounds total.
Variations: Scale this move down by skipping the knee drives and shifting just upper body and hips back.
14. Cross Mountain Climbers
Why they rock: Get more of an obliques burn out of your mountain climbers by adding some rotation to the move.
How to: Start in a plank position with hands below shoulders. Keeping upper body stable, bend right leg and pull right knee towards left arm. Reverse the movement to return to plank position, then repeat with the other leg. That's one rep. Continue for 30 to 60 seconds, then immediately move onto your next exercise. After you've completed all three or four moves in your circuit, rest for 15 to 30 seconds and repeat for three to four rounds total.
Variations: Keep this one slow and controlled to nail your form before speeding up your cross-body knee drives.
15. Roll-Up Jumps
Why they rock: Roll-up jumps feel like you're just messing around—until you're out of breath after just a few reps.
How to: Start seated, knees bent, feet flat on the floor, and arms extended at sides just behind butt with palms pressed into mat, fingertips facing forward. Then, roll back onto shoulders, lift hips off the mat, and extend legs straight up in the air. Using momentum, roll forward, bending legs to return feet to the floor, and pushing through soles to stand and jump straight up off floor, keeping arms extended at sides. Land with bent knees. That's one rep. Continue for 30 to 60 seconds, then immediately move onto your next exercise. After you've completed all three or four moves in your circuit, rest for 15 to 30 seconds and repeat for three to four rounds total.
Variations: Practice just the roll-ups to get comfortable with the movement before adding the jumps.
Tatiana Firpo is a NASM-Certified Personal Trainer and Instructor at Fithouse, Soho House and Everybody Fights
Source: https://www.womenshealthmag.com/fitness/a23694146/cardio-workout-at-home/
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