The Best At Home Cardio Workouts For Every Fitness Level

What comes to mind when you think of cardio? Perhaps it’s pounding the pavement as you embark on your weekly run or watching episodes of Desperate Housewives while stepping on the treadmill. But it doesn’t have to be that way. There are tons of at home cardio exercises that you can do without setting foot out of the front door.

We live in the UK where it rains on average 156 days of the year. So let’s face it, our motivation to leave our warm, heated homes in our workout gear, and commute to the gym is minimal. The struggle is real, my friends.

The best part about cardio exercise is that it can be done in the comfort of your home. Go ahead and try these cardio exercises at home:

The best at home cardio workouts

1) Hula Hooping

The chances are the last time you used a hula hoop was in the playground. It wasn’t to improve your health or slim down your waistline. But despite all the mocking, the humble hula hoop is a popular at-home cardio workout. Did we mention the likes of Beyonce and Michelle Obama have joined the hula hoop craze? They use hula hooping to improve circulation and tighten up those core muscles. Just be sure to clear the area before swinging your hips to avoid knocking things off shelves.

2) Skipping

Did you know that skipping for 20 minutes can burn 200 calories? That’s impressive, and you don’t even need a skipping rope. While they are inexpensive to purchase, you can skip without a rope to jump through. Skip on the spot, keeping your back straight, and your spine and head erect. It doesn’t require any special skills or equipment, making it an ideal at home cardio workout for beginners!3) Jump Lunges

3) Jump Lunges

A jump lunge incorporates a regular lunge and a jump, as the name suggests: ‘jump lunge.’ The addition of the jump boosts the intensity of the exercise. You have to jump and extend your foot before landing. The jump lunge is considered a HIIT cardio workout at home, as it is used to boost your heart rate, body strength, and power.

4) Squats

Many people don’t consider squats a legitimate cardio workout. On the surface, we get it. They don’t appear to work your abs or aid fat loss, but appearances can be deceptive. Squats are a compound movement, which hits hard on your abs. Think about it; when you squat in a downwards position, what’s stopping you from falling flat on your face? Your core. Some bodybuilders haven’t worked on their core for a single day, but have chiselled chests!

5) Cycling

This at home cardio workout does require spending some dollar. You will need to purchase an exercise bike to benefit from this at home workout. If this is your preferred form of cardio exercise, then we’d highly recommend the investment. Cycling has a long list of benefits, including endurance, stamina, and muscle strength, which allows you to exercise for longer without feeling breathless.

6) Treadmill

This one is another purchase decision. A treadmill is a great way to get in some heart-pumping cardio exercise without having to leave the house. Of course, you can go to the gym. But nothing beats breaking a sweat in your home. You can build up confidence overtime so that when you do enter the gym, you absolutely smash it. What’s more, at home no one can see your face turn the bright red colour of a tomato – except perhaps your dog, who will not judge!

7) Burpees

This is a classic. Most people will remember this at home cardio exercise from gym class. This tough exercise is memorable because it gets your heart rate up and works the entire body. It’s challenging on your lungs, chest, and legs. It’s a great at home cardio exercise as it doesn’t require any gym equipment. Simply, jump the feet out behind you so that you’re in a pushup position. Do a push-up on your toes or the knees (optional but it adds to the intensity), then immediately jump back to the start and repeat.

8) Butt Kicks

This simple butt-kicking exercise will get your heart rate up quickly. Make sure that your movements are driven by your hamstrings and not your feet. Start slowly and increase your pace, while keeping your spine and core engaged, and your chest open.

How to do cardio at home

The best way to do cardio at home is to create a circuit that incorporates the above exercises. There is no need for an exercise bike or treadmill, but if you have them at home, then, by all means, include them too.

• Decide on the exercises you want to include – for example, butt kicks and burpees. 
• Set a number of reps for each exercise – 10 reps for each exercise is a good starting point. 
• Set your timer for seven minutes.
• Complete exercises until the timer goes off (no skipping!)
• Rest for two minutes.
• Start a new circuit with two new exercises. 

Don’t forget the benefit of at home cardio workouts is music choice. Crank up the volume to energise your cardio exercises at home.

Cardio at Home

Next time you’re struggling to get outside for a workout, then put together a circuit that combines all your favourite cardio exercises. We know this is especially useful for new parents or freelance workers, who are resigned to the house for a period of time. Using these at home cardio exercises can help improve your heart rate and fitness levels.

How do you do your cardio at home? Leave your thoughts in the comments. We’d love to know!