Simple Cardio Workout You Can Do At Home

When you think of doing cardio at home, you might think of running on a treadmill. And while this is one way to do at-home cardio, you can still do effective aerobic exercise with no running involved.

This at-home cardio workout is designed to get your heart pumping while also strengthening your entire body. It includes basic cardio exercises along with strength movements to work triceps, chest, shoulders and legs. You should finish it feeling sweaty and satisfied with your workout!

This workout uses a skipping rope, but if you don’t have one you can do air skipping instead. You will also need enough space on the floor or ground for an exercise mat or towel.

Doing cardio is great for your heart health, your mood and brain function, and it strengthens your immune system. Most cardio movements require little equipment, so it’s perfect for working out at home. 

Try this cardio workout at home

Give this cardio workout a go next time you’re wanting to get sweaty at home. But before you get cracking with your workout, remember to warm up with some dynamic stretching or walking.

Jump Rope - 30 reps

Standing on the balls of your feet, hold one skipping rope handle in your right hand and the other in your left. Step your feet in front of the skipping rope to begin. Swing the rope upwards and over your head through small rotations in the wrist. As the rope is about to touch the floor, quickly jump upwards to allow it to swing under your feet and behind your body. Repeat for 30 reps.

Tuck Jumps - 15 reps

1. Plant both feet on the floor slightly further than shoulder width apart. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains between 45 and 90 degrees of your hips.
2. Propel your body upwards into the air and tuck in both your elbows and knees. Extend both your legs and arms to land in squat position. When landing, ensure that you maintain ‘soft’ knees to prevent injury. Repeat for 15 repetitions.

Jump Rope - 30 reps

Standing on the balls of your feet, hold one skipping rope handle in your right hand and the other in your left. Step your feet in front of the skipping rope to begin. Swing the rope upwards and over your head through small rotations in the wrist. As the rope is about to touch the floor, quickly jump upwards to allow it to swing under your feet and behind your body. Repeat for 30 reps.

Bodyweight Sumo Squats - 15 reps

1. Plant both feet on the floor further than shoulder-width apart. Point both feet slightly outward. This is your starting position.

2. Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within 45-90 degrees of your hips.

3. Exhale. Push through your heels and extend your legs to return to the starting position. Repeat for 15 repetitions.

Jump Rope - 30 reps

Standing on the balls of your feet, hold one skipping rope handle in your right hand and the other in your left. Step your feet in front of the skipping rope to begin. Swing the rope upwards and over your head through small rotations in the wrist. As the rope is about to touch the floor, quickly jump upwards to allow it to swing under your feet and behind your body. Repeat for 30 reps.

Jump Lunges - 30 reps

1. Plant both feet on the floor shoulder-width apart. This is your starting position.

2. Bend your knees slightly and propel your body up into the air. Land in a split stance with your left foot forward and your right leg back, ensuring that your feet remain shoulder-width apart. Immediately bend both knees to approximately 90-degrees. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.

3. Extend both knees and propel your body up into the air. Land in a split stance with your right foot forward and your left leg back, once again, ensuring that your feet remain shoulder-width apart. Immediately bend both knees to approximately 90-degrees.

4. Extend both knees to propel your body up into the air. Land in a split stance with your left leg forward and right leg back. Continue alternating between left and right for 30 repetitions before returning to the starting position.

Jump Rope - 30 reps

Standing on the balls of your feet, hold one skipping rope handle in your right hand and the other in your left. Step your feet in front of the skipping rope to begin. Swing the rope upwards and over your head through small rotations in the wrist. As the rope is about to touch the floor, quickly jump upwards to allow it to swing under your feet and behind your body. Repeat for 30 reps.

Drop Push Ups - 15 reps

1. Plant both feet on the mat shoulder-width apart. This is your starting position.

2. Inhale. Bend at both the hips and knees to place your hands on the mat on either side of your feet, ensuring that your spine remains in a neutral position and your knees remain in line with your toes.

3. Jump both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.

4. While maintaining a neutral spine, bend your elbows and lower your torso towards the mat until your arms form two 90-degree angles.

5. Exhale. Push through your chest and extend your elbows to lift your body back into the starting position.

6. Jump both of your feet forwards in between your hands, once again, ensuring that your feet remain shoulder-width apart.

7. Push through your heels and extend your legs to return to the starting position. Repeat for 15 repetitions.

Jump Rope - 30 reps

Standing on the balls of your feet, hold one skipping rope handle in your right hand and the other in your left. Step your feet in front of the skipping rope to begin. Swing the rope upwards and over your head through small rotations in the wrist. As the rope is about to touch the floor, quickly jump upwards to allow it to swing under your feet and behind your body. Repeat for 30 reps.

Commandos - 24 reps

1. Start by placing your forearms (wrist to elbow) on a yoga mat and extending both of your legs behind you, resting on the balls of your feet. This is your starting position.

2. Inhale. Exhale. Release your right forearm to place your hand firmly on the mat directly below your right shoulder and push up onto your right hand. Release your left forearm to place your hand firmly on the mat directly below your left shoulder and push up onto your left hand. Ensure that you keep your core activated to prevent your hips from swaying.

3. Inhale. Release your right hand and lower your forearm to the mat, then release your left hand and lower your forearm to the mat to return to the starting position. Repeat this exercise, starting with your left arm. Continue alternating between right and left for 24 repetitions.

Jump Rope - 30 reps

Standing on the balls of your feet, hold one skipping rope handle in your right hand and the other in your left. Step your feet in front of the skipping rope to begin. Swing the rope upwards and over your head through small rotations in the wrist. As the rope is about to touch the floor, quickly jump upwards to allow it to swing under your feet and behind your body. Repeat for 30 reps.

Tricep Dips - 15 reps

1. Begin seated on a bench. Place your hands on the edge of the bench under your glutes and directly below your shoulders. Ensure that your fingers are facing forwards. Shift your glutes forwards off the bench. This is your starting position.

2. Inhale. Bend your elbows to lower your glutes towards the mat, ensuring that your shoulders, elbows and wrists remain in line with one another.

3. Exhale. Once you have created two 90-degree angles with your arms, push through the heels of your hands and extend your arms to return to the starting position. Avoid using your legs to assist you and always try to maintain an upright position. Repeat for the specified number of repetitions.

Finding the cardio style that’s right for you

There are so many different kinds of at-home cardio that you can choose from, and it’s important to find the style that suits you and your needs. 

If you already do other forms of training, you might find that low-intensity cardio is sufficient for your cardio workouts. Or, if you’re wanting to do some more high-intensity cardio, you might find that HIIT is right for you.

Learning more about cardio will help you make an informed decision to get the most out of your workouts.