9 Best At-Home Cardio Workouts with No Equipment

Cardio at home

Cardiovascular exercises are an important component of your health and wellbeing. Cardio exercises are basically the exercises that increase your heart rate and make the blood pump faster. This delivers more blood and oxygen throughout the body and keeps your heart and lungs healthy.

Cardio workouts help you lose weight, get better sleep, and reduce the risk of chronic diseases. There is no need for you to spend hours at the gym to maintain your cardiovascular health.

Yes! You heard it right, an effective cardio workout can be implemented right at the comfort of your home. Just like the strength workout at home. There’s no need for any equipment or extra space to perform cardio workouts.

All you need is a motivation and a daily cardio exercise routine to follow. Now, to make it easier for you guys about what to pick and where to start, we have bifurcated the cardio exercises in two parts:

  • Basic
  • Advanced


Basic cardio exercises are for beginners or those who have just started doing a cardio workout. This category will include the exercises which are easy to perform and does not require much of your energy.


Advanced cardio exercises are a bit upper level than the basic ones. These workouts are basically recommended for those who are in a regular practice of doing cardio or non-cardio workout.

Let’s start with the basic cardio exercises. Here are some of the basic cardio exercises that you can do at home:

1. High Knees

Simple yet effective cardio exercise. The High knee is a core-focused exercise that also strengthens your leg muscles. Starting your cardio workout with high knees will give a boost to your entire workout session. And the best thing about this exercise is there is no equipment required and can be performed in a confined little space.

How to perform this workout:

Step-1: Stand straight with your feet open with shoulder feet stance. 

Step-2: Bring your right leg up towards your right hand.

Step-3: Move your right leg down to the starting position and do the same with your left leg. 

Note: you can set the motion accordingly. Try making the movement as fast as you can.

Sets – 3

Reps – 15 (each leg)

2. Jumping jacks

jumping jacks

Jumping jack is a total body workout that you can do easily at home. It majorly focuses on glutes, quadriceps, and calves muscles. Moreover, your abdominal and shoulder muscles are also involved in this exercise.

Regularly performing this exercise will improve your running and jumping ability. Also, it improves your stamina.

How to perform this workout:

Step-1: Stand straight and keep your arms to your sides parallelly.

Step-2: Explosively jump and land on your feet stance wider than the distance between your shoulders. Simultaneously, extend your arms over your head as the palm touches each other.

Step-3: Jump again to the initial position. By lowering your arms down and bringing your legs together. And repeat the process.

Sets – 3

Reps – 50 jumps

3. Skipping rope

skipping rope

Skipping is an amazing cardio workout. Not just the beginners, but people experienced with advanced cardio workouts prefer this exercise over many others. 

This is a complete multi muscles exercise that works majorly on your lower body (legs) muscles and also your upper body muscles. 

Skipping rope helps in improving cardiovascular health, bone density, decreases foot & ankle injuries and bruns hell lot of calories.

How to perform this workout:

Step-1: Stand straight and hold the rope behind your body. The distance of your hands from your body, while holding the rope, must be at least one foot. 

Step-2: Swing the rope forward towards your feet and hop over it; allowing it to move towards the back of your body.

Step-3: Jump and allow your wrists and hand to move along with the handles.

Sets – 2 

Reps – 30 jumps

4. Mountain climbers

mountain climbers

Mountain climber is a great workout for building cardio endurance. It works on several muscles of your body, majorly on your core agility and forearms & shoulder strength.

How to perform this workout:

Step-1: Lie down on the push-ups position by distributing your body weight to your both hands and feet evenly.

Step-2: Your hands should be in a shoulder-width stance, straight back, and head in alignment.

Step-3: Pull your right knee towards your chest and hold it there for at least three seconds. Then return to the initial position and repeat the same with your left knee.

Sets – 3

Reps – 20 (10 each side)

5. Skaters


Skater Jumps is a great cardio exercise. It involves jumping in a pattern that shifts your body weight from one side to another creating a skating stride. 

It mainly increases your leg power and focuses on your upper muscles too. It’s considered a dynamic workout, as it also targets your gluteus medius and adductors of the hip joints.

How to perform this workout:

Step-1: Stand straight with your legs stance wider than your shoulders and hands on the sides.

Step-2: Move your one leg behind at a slight reverse lunge angle. That will make your knee come to a 90-degree angle.

Step-3: Swing your arms in front of the bent knee and take the back leg forward. Now do the same with the other leg. This will create the motion as if you are skating.

Sets – 3

Reps – 10-15 (each side)

Well, above are a few basic cardio workouts that are perfect for the beginners and are perfect for people to get started with the cardio workout.

Now, let’s talk about the advanced cardio exercises that can be performed at home. 

6. Squat jumps

squat jumps

Squat jumps are jumping drills that improve the agility and power of your legs muscles. Hence, result in improving running and jumping power. 

Along with your legs muscles, it also focuses on the abdominals, glutes, lower back and hamstring muscles. If you are indulged in activities that require a lot of sprinting like basketball or football, this exercise will help you a lot.

How to perform this workout:

Step-1: Stand with shoulder-width stance and knees slightly bent.

Step-2: Bend your knees and go down in a squat position. 

Step-3: At the bottom of the squat, take a powerful jump and while in the air bring your knees towards your chest. 

Step-4: Control your landing and get into the squat position again and be ready for another jump.

Sets – 4

Reps-10 – 15 (each side)

7. Jumping Lunge

Jumping lunge is an advanced variation of normal walking lunges exercise. The exercise is very much similar to the walking lunges, but here you increase the intensity of the workout by adding a jump.

It’s an excellent cardiovascular exercise and helps in improving your lower body strength. This exercise focuses on glutes, quadriceps, hamstrings, and calves muscles. This is a highly preferable workout by athletes.

How to perform this workout:

Step-1: Stand with feet shoulder-width apart and arms by your side, make sure to engage your core.

Step-2: Take your right step forward. Shift your weight so that your feet touch the ground. 

Step-3: Take a jump, while you are in the air, switch your legs quickly. So that your right leg goes behind and your left leg comes forward. Don’t forget to move your hand accordingly.

Click here to see how to do it.

Sets – 4

Reps – 10-15 (each side)

8. Box Jumps

box jump

This is another advanced cardiovascular exercise, wherein you jump from the ground and land on an elevated box. Box jumps help in increasing your leg muscles’ size and strength greatly.

Not just your legs, this multi-muscle exercise also benefits your upper body strength as it involves the movement of your upper body muscles as well. Moreover, it helps to increase your physical performance and body balance.

How to perform this workout:

Step-1: Stand with your knees bent a bit and hands by your side.

Step-2: Brace yourself in the jumping position and explosively jump and land on the elevated box with your both feet.

Step-3: Return to the starting position and repeat the movement.

Sets – 4

Reps – 15-20 reps

9. Skipping Rope

skipping rope

As said above, this workout fits in both basic and advanced categories. So, to make it more advanced you can add the following variations to it:

Important thing to take care

Make sure to stretch before you start your workout. Stretching your body muscles is the most important thing as it opens up your muscles and gives your body flexibility, posture, injury prevention, and more. Read our detailed post on the benefits of stretching before working out to prep yourself up for the workout.

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