10 Exciting Cardio Workouts At Home [NO Equipments]

Cardio workouts or endurance exercises are aerobic exercises that consume oxygen to burn fats and calories and provide energy by utilizing carbohydrates. These exercises make the heart work more efficiently and supply more oxygen with every beat. Whereas, engaging in cardio workouts at home might be the most convenient and favorable approach for many in regard to maintaining fitness.

With the world progressing, fitness trends have changed. Most people are conscious about their body shape and maintaining fitness goals. In this fast-paced and technologically advanced era, many people struggle to find enough time to visit the gym daily. Others can’t afford gym expenses or buy gym equipment; cardio workouts are the most convenient and affordable solution. In this blog, we will dig deep into cardio workouts that you can do at your home without the need of going anywhere outside.

Why Are Cardio Workouts Important?

Cardio workouts can be used solely to lose weight by burning fats and calories. They can also be used as pre-workouts to boost the intensity of your workout.

If you are a beginner or starting a workout after an injury, neither a heavy workout is a suitable option nor quitting exercise. A cardio workout provides an opportunity to shift from a high-impact workout to a low-impact workout. High-impact workouts may cause muscle fatigue, joint pain, and other problems. Shifting your body from high-impact exercises to low-impact cardio exercises may help your body work better. 

Types Of Cardio Workouts: 

The following are low-impact cardio workouts that can be done at home:

1- Walking:

It is one of the most common low-impact workouts that you can do at your home. Daily morning or evening walk makes you feel better. The intensity of walking depends on your energy and health condition. It is best pre-workout to lose weight.

2- Swimming:

Swimming is one of the best low-impact exercises. You can swim in your pool if you have it in your home or are lucky enough to have an ocean near you. It not only boosts your heart rate but also strengthens your muscles. It helps regain muscle strength after an injury. 

3- Cycling:

It is also an excellent option to boost your heart rate. You can do it at your home or go outside for cycling. People use stationary bikes at home for their workouts. It is an easy exercise for joints and strengthens your thigh muscles. 

4- Rowing:

It is also a low-impact workout. It can be done on a rowing machine or an actual boat. It strengthens your arms, core muscles, and legs. If you don’t have access to a boat, you can try a boat rower at home.

5- Yoga: 

Yoga is one of the most popular exercises that help reshape your body and improves body functioning. There are different poses in which Yoga can be performed. Some low-impact yoga poses are :

  • Chair pose-utkatasana                                                      
  • Downward Facing Dog pose-Adho Mukha Svanasana
  • Staff pose-Dandasana

6- Elliptical:

These are the stationary machines used for whole-body workouts. They also mimic the running movement and have a low impact on your joints.

7- Squats:

It is also a low-workout exercise at home. It can be done by lowering your hip from the standing position by working on your body weight and then standing up again. 

8- Planks:

It is the most commonly used exercise for reducing belly fat. It is also done by holding your body weight in a straight line against the ground according to your time limit.

9- Jumping Rope: 

In this low-impact workout, your whole body is involved. It is done using a rope and jumping over it by moving it in front, back, and above your head in a circular pattern. Your arms, legs, belly, and trunk are involved in this exercise. 

10- Standing Oblique Crunches:

Standing oblique crunches are used to reduce your side fat. This is also a type of low-impact cardio workout. 

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Benefits of Cardio Workouts:

Cardio-workout at home has multiple benefits for your body and your social life. From improving heart health to boosting serotonin levels, cardio workouts do wonders. Some of the benefits of cardio workouts are discussed:

1- Improved Heart Health: 

Cardio workouts are the best option for improving heart health by strengthening the heart muscles, reducing blood pressure and cholesterol levels, and improving circulation.

2-Weight Loss: 

Cardio exercises help burn calories and fats. They provide an effective way to lose weight when combined with a healthy diet.

3- Improved Brain Health:

Engaging in Cardio workouts releases endorphins, which can help alleviate stress and anxiety. According to research studies, it was noted that regular physical activity reduces the risk of dementia regardless of the age of the patients. Cardio workouts improve brain health by increasing blood flow toward the brain. It decreases the chances of stroke and improves your cognitive functions.  

4- Increased Endurance: 

Regular cardio workouts can help increase endurance and stamina to perform everyday activities. They maintain bone health by strengthening our bones and help combat osteoporosis and osteoarthritis.

5-Lowered Risk of Chronic Diseases: 

Regular cardio workouts can help reduce the risk of chronic diseases such as diabetes, heart disease, and stroke.

6- Improved Health and Well-being:

Cardio exercises maintain skin condition by opening its glands and removing all dead particles. They help your muscles grow and make them fatigue-free. They improve your sugar levels, sexual health, and gut health. 

How To Get the Most Out of Your Cardio Workout? 

Many people struggle to make the most of their cardio workouts. Choosing the right exercise, setting a target, getting a warm-up, and incorporating strength exercises help you get the most out of your cardio workouts as a beginner or an experienced athlete.

1- Choose the Right Exercise:

Cardio exercises consist of different types of exercises, including running, jogging, cycling, swimming, and dancing. Each exercise has its own unique benefits. It is crucial to choose the type that best fits your goals and preferences. For example, if you want to burn a lot of calories quickly, high-intensity interval training (HIIT) and high-impact exercises may be the best choice. If you are a beginner, low-impact exercises, swimming, or cycling may be a good option for you. 

2- Set Realistic Goals:

Before starting any cardio workout, it is essential to set realistic goals. This will help you stay motivated and focused during your workout. Your workout goals should be specific, measurable, achievable, relevant, and time-bound. For example, your goal might be to run for 20 minutes thrice a week for the next month.

3- Warm Up Properly:

A proper warm-up before any workout is essential for cardio. A good warm-up should raise your heart rate and prepare your muscles for the upcoming workout. Warm-up exercises include dynamic stretching, light jogging, or jumping jacks.

4- Mix Up Your Intensity:

One of the biggest mistakes people make with cardio is doing the same routine at the same intensity every time. Repeating the same exercise daily leads to a plateau in your fitness progress. Try mixing up your intensity levels. You can do high-intensity sprints followed by periods of lower-intensity recovery.

5- Use Proper Form:

Proper form is important for any workout, but critical for cardio exercises. Good form will help you avoid injury and maximize your workout. For example, when running and jogging, make sure you strike the middle of your foot on the floor rather than your heel.

6-Incorporate Strength Training:

Strength training can boost up your cardio performance by building muscle and improving your overall fitness. Incorporate strength training exercises like lunges, squats, and push-ups into your cardio workout a few times a week.

7- Cool Down Properly:

A proper cool-down is just as important as a warm-up. It helps prevent muscle injuries and reduces soreness. A good cool-down should include static stretching and light activities like walking and jogging.

Must do a thing for a workout:

Maintaining your hydration levels during workouts is critical for your health and fitness. Take a water bottle with you when you go for a workout. Drinking 5 liters a day is recommended. If you don’t drink enough water and stay dehydrated, it causes pain and makes you feel lethargic. 


Daily cardio workouts are low-impact exercises that take your fitness game to the next level. Incorporating cardio workouts into your fitness routine can benefit your physical and mental health. It improves cardiovascular health, increases stamina and endurance, reduces the risk of chronic diseases, elevates your mood, and reduces stress levels. 

Whether you choose running, swimming, cycling, or any other form of cardio exercise, make sure to do it regularly and consistently. It’s recommended that adults aim for at least 150 minutes of moderate-intensity cardio exercise per week.

How can I modify my cardio workout for a small space?

You can modify your workout for a small space according to your needs. There are some exercises that you can do in a small area. These exercises include:
Jumping jacks
Jog in place 
Sumo jump 
Jump rope
Indoor cycling 
Inclined mountain climber

Can I do a cardio workout at home without the equipment?

Yes, you can do your cardio workout at home without any equipment. As discussed earlier, many cardio exercises do not require any equipment. You can choose one of them and can do your cardio workout at your home without having any equipment.

What is the best time for a cardio workout at home?

You can work out in the morning, noon, or evening according to your schedule. A total of 150 minutes of a workout should be completed per week. Morning and evening workouts have their own pros and cons. 
Morning workout
Starting a day with a workout makes you feel energetic all day. There are some pros to doing exercise in the morning:
It makes you feel happy and refreshed in the morning.
You don’t have a time restriction for a workout. 
It improves your gut health and metabolic activity. 
Studies have demonstrated that people who exercise in the morning enjoy better sleep than those who exercise in the evening.
Evening workout:
Evening workout has its own pros like :
You do not have to rush for a workout in the morning.
Oxygen uptake is faster in the evening than in the morning 
Your body activity is maximum in the evening.
But the disadvantage is that evening workouts may disrupt your sleep pattern, which is very important for your health.
By seeing these pros and cons, you can choose the best time for yourself. You can make your schedule according to your daily life routine. No matter whether you work out in the morning or at night, both are beneficial for your health. Staying consistent is the most important thing to do.

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