10 Easy and Effective Cardio Workouts You Can Do at Home

Women doing cardio workout at home

Most of the world is caught in the confines of their homes amid the corona pandemic. People are working from home, and students are indulged in online lectures. However, there is only so much that you can do.

Moreover, staying at home means your physical activity goes down big time compared to when you were going out. Thoughts consume you, and sitting on the bed or couch all day can really make you worse both physically and mentally.

Therefore, it is ideal that you keep yourself busy with some physical activity in order to release the tension. Cardio exercises at home are a great way to do this. Let’s have a look at 10 cardio workouts which you can do from home.

Cardio Workouts at Home (10 Cardio Workouts for Both Women and Men)

High Knees

photo of a women performing high knees exercise


High knees can be done in minimal space as it requires you to run in a place. You can literally do it in your room. All you have to do is:

  • Put your arms at your sides and stand upright with your legs together.
  • Now lift up one of your knees and bring it to your chest.
  • Bring the first knee down and do the same with the alternate knee.
  • Repeat this while moving your arms up and down in sync with the knees.

Butt Kicks

butt kick exercise at home


This is the opposite of high knees and also requires minimal space.

  • Put your arms at your sides and stand upright with your legs together.
  • Now lift up one of your heels and bring it to your butt.
  • Bring the first heel down and do the same with the alternate heel.
  • Repeat this while moving your arms up and down in sync with the heels.

Lateral Shuffles

lateral shuffles exercise at home


This is to keep your heart racing at a good pace, meanwhile refining your side-to-side coordination.

  • Lean forward and put your knees apart a bit while keeping them bent slightly.
  • Lift up your right foot and move to the right while pushing off your left foot.
  • Do this while keeping your initial form in position.
  • Shuffle to the right for a few steps and then do the same with the left foot, shuffling to the left side.

In order to keep the exercise even, make sure you move equal steps on both the right and left sides.

Crab Walk

crab walk exercise at home


You need to keep your blood flowing as sitting on that couch reduces the blood flow due to less movement. Crab walk is an incredible way to do it, meanwhile strengthening your upper arms.

  • Sit down on the floor. Keep your feet flat and knees bent.
  • Move your hands below your shoulders and put them on the floor, keeping your fingers pointing towards the feet.
  • Push up your hips from the floor and start walking backward while maintaining even weight between the legs and arms.
  • Keep walking backward for as long as you want.

Standing Oblique Crunch

Standing oblique crunch exercise at home


This is one of the easiest cardio exercises to do at home. It indulges the core muscles on your sides.

  • Stand straight with your feet firmly placed on the floor with a shoulder width stance.
  • Put your hands behind your head while keeping your elbows pointing outward.
  • Bend down to the right and bring your right elbow close to the right knee by bringing it upwards.
  • Move back to the original position and repeat for the left side.

Speed Skaters

Speed skaters exercise at home


This exercise is equivalent to how a skater moves. It is advisable to jump to the side when you move to the side.

  • Put your right leg behind you diagonally and bend your knees.
  • Keep your left arm straight, and right arm bent.
  • Move your right leg forward while pushing your left leg off and bring it diagonally behind you.
  • Switch your arms and continue skating.

Squat Jumps

Squat jumps cardio workout at home


Doing a squat means targeting your lower body. If you add a jump to it, it turns into an explosive cardio workout.

  • Put your feet apart at shoulder width.
  • Come into a squat position with your knees bent.
  • Bring your arms to the back in a swinging motion and move them upward and jump.
  • Land back in a squat position and repeat the process.

Standing Alternating Toe Touches

Standing alternating toe touches cardio exercise at home


This is full-body cardio as it targets your legs, arms, and core.

  • Put your feet apart at shoulder width.
  • Bring your right leg up straight.
  • At the same time bring your left hand up reaching to the toes.
  • Do the same with your right hand and left leg.

Lunge Jumps

Lunge jumps cardio workout at home


This is a combination of the standard lunge and jump. It is good to keep your heart pumping.

  • Put your knees in a bent angle at 90 degrees.
  • Your feet should be pointing forward.
  • Pull your shoulders down while bracing your core and swinging the arms back.
  • Once done swing the arms up and jump while switching your legs.
  • Fall back in a lunging position and keep repeating.

Plank Jacks

plank jack cardio workout at home


Ever seen a horizontal jumping jack? This exercise is similar to that.

  • Bring yourself in a plank position.
  • With your feet together, put your hands under the shoulders and keep your body straight.
  • Spread your legs at a width wider than your shoulders while jumping.
  • Come back to a plant position from the jump and repeat.

Both men and women can do all the above mentioned cardio workouts at home, and the best part is you don’t need any equipment.

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