No Gym, No Problem: The 10 Best At-Home Workouts to Try Now Nike.com

Want more exercises to burn fat from the comfort of your home? Here’s our full guide on the best home workouts for weight loss. This type of training has been shown to be more effective at burning fat than a steady-state cardio, like jogging or biking, because it helps you burn more calories both during and after your workout. Cardio workouts at home can be just as effective as those done at the gym, if not more so.

You’ll go directly from one exercise to the next, with no rest until your entire circuit is done. If you have access to an Airdyne bike that uses both your arms and legs, hop on and get moving. The goal here is to work your quads, hamstrings, and glutes with a harder resistance, while pumping your arms to increase your overall cardio conditioning. Compound exercises with weights are a very easy way to get your heart rate going without running.

Whatever variation you choose, high knees are an excellent cardio workout that can be done anywhere, anytime, without any equipment. The sequence efficiently cycles through exercises that target the legs, core, and upper body, ensuring a full-body workout within a short timeframe. Each exercise is performed for 30 seconds, and for those seeking variations or facing limitations, alternative exercises are provided to ensure inclusivity and adaptability.

Since there aren’t any purely upper-body exercises on this list, choosing a full-body movement like burpees or a plank walkout is a way of incorporating your entire body. You can further design your HIIT sessions by doing bodyweight circuits to work your muscles at the same time. You can also make use of other ways of quickly increasing your volume like an EMOM (every minute on the minute) or AMRAP (as many reps as possible). If you are training for general health and fitness, you can split up your 150 minutes however you’d like to.

One of the easiest and most potent cardio exercises, jumping jacks get your entire body moving. They raise your heart rate, improve your coordination, and are an excellent warm-up. Cardio exercises are cornerstone of physical health, offering benefits like improved heart function, increased stamina, and enhanced mood. You don’t need a gym or fancy equipment to get a great cardio workout. When you’re training for an endurance sport like cycling, running, or swimming, you may want to exceed the general recommendation of 150 minutes per week. You’re likely already engaging in your sport itself and cross-training to keep your muscles strong.

Discover how at-home training with Svetness builds confidence, strength, and lasting habits. A month of focused personal training can change more than you think. Svetness builds 30-day plans that boost strength, energy, and momentum. Your glucose can significantly impact how your body feels and functions. That’s why stable levels are an important factor in supporting overall wellbeing.

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I love that this accessible beginner cardio workout can be done entirely from a standing position. Perfect if you’re a beginner, pregnant or postpartum, recovering from an injury, or workout in a space shared with kids and pets. Jack uses shadow boxing, line drills, and space agility drills when designing indoor cardio workouts for clients.

But before jumping into these moves, check out these expert insights on how to break a sweat with your at-home workout.

Jump your feet forward so that you are back in a squat position and stand up.

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A 25 minute cardio workout split into 3 circuits with a challenging finisher.

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Shaun T breaks down each move step by step, gradually building on them to create a full routine.

For beginners, 2-3 rounds are recommended, with a 1-minute rest between rounds.
Most of the included exercises use bodyweight, but some require a set of light or medium-weight dumbbells.

Discover more ways to reach your goals with Peloton

Known for giving you a sweat slogging cardio workout, the VersaClimber also challenges the muscles of your upper and lower body. One way to do that is to ramp up your cardio work indoors at home. Here are a few of our favorite cardio workouts that will get your heart rate up, scorch some serious calories, and leave your muscles feeling pumped.

Experts recommend the following tips for safe and effective cardio workouts. Which activities do and don’t count as cardio depends on you, specifically, your heart rate, and how long you do said activity. Anything that gets your heart rate up above resting for at least 10 minutes at a time is a good starting place. We asked three top trainers to share a few basic cardio workouts, along with their top tips for beginners.

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Health effects

Gradual progression allows physiological adaptations to occur at appropriate rates. Simple yet effective, running in place is like jogging without moving forward. Inspired by speed skating, skater jumps improve lateral mad muscles app review movement and agility.

The exercise elevates heart rate while developing core strength and hip flexor mobility. For many beginners with limited mobility, this exercise serves as a gateway to more advanced movements by building the basic muscular endurance and movement patterns required for standing exercises. Here, we’ll cover some of the best cardio exercises that you can perform without any equipment.

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Minute Leg Workout: Strength, Power and Isometrics

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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. Though you can do this routine often, we do recommend that you check out our other hundreds of free full length workout videos in order to keep from getting bored and to prevent a plateau. Any cardio workout that gets your heart rate up and has you moving for an extended period of time will help you burn fat.

Bring your right knee under your chest toward your right elbow. Return your right leg back to plank position; bring your left leg under your chest toward your left elbow. Repeat while alternating your legs, keeping a steady pace. Remember to breathe and concentrate on engaging your abs, glutes and hamstrings. Instead of reaching the knees toward your chest like you do with high knees, you’ll be kicking your feet behind you, reaching your heels toward your butt.

Two years later, in 1968, he published a book of the same name. In 1970, he created the Cooper Institute for non-profit research and education devoted to preventive medicine. He published a mass-market version of his book The New Aerobics in 1979. You can’t lose weight from a certain area with specific exercises. When you exercise, your body burns off fat from all parts of your body, even if you’re doing exercises that you feel in your core.