There are many cardio exercises that do not require equipment, and you can do them anywhere at home or anyplace of you choosing. The main idea of a cardio workout is to spike you heart rate which in return burn calories.

In this post we will talk about cardio exercise at home, where you do not need equipment and still can maintain you physical fitness during the locked down that the whole world is going through.

Mountain Climbers

This cardio exercise raises you heart rate while building strength and endurance in the core.

1- Take a high plank position, where you hands are beneath you shoulders and you body is parallel to the floor.

2- Drive you right knee toward you chest, and as you return it back to the starting position, drive you left knee to the front towards you chest.

3- Keep alternate jumping each foot forward and back as fast as possible without stopping

4- Repeat the exercise for 4 set, 30-60 seconds for each set

High Knees

1- Stand with you legs together, hold both hands out and make sure that you palms are facing down

2- Start by lifting you right knee towards you right palm, as you return to the starting position, lift you left knee towards you left palm

3- Make sure that you stay light on you toes throughout the exercise

4- Repeat the exercise for 4 sets, 10-30 seconds for each set

Squat Jumps

The regular squat spikes you heart rate, imagine adding a jump to it. It will turn into a killer cardio workout that burns calories and increase power in you legs.

1- Stand with you feet shoulder-width apart.

2- Bend you knees and lower you body into squat position

3- Swing you arms upward and jump

4- Land gently into a squat position

5- Repeat the exercise for 4 sets, 8-10 reps for each set


This is killer cardio exercise, where you can burn around 100 calories in 10 minutes, that’s in case you can do it for that long.

1- Start with standing position, then drop into a squat position with you hands on the ground.

2- Kick you feet back into a push up position

3- Jump you feet back into a squat position, then jump up with you arms extending over you head

4- Repeat the exercise for 4 sets, 30-60 seconds for each set.

Note: if you want to make the exercise easier, do not kick back into push up position, and you can stand up instead of jumping.

Alternating Reverse Lunge

1- Stand with you hands clasped in front of you chest

2- Step you left leg back and drop down into a lunge position

3- Make sure that you legs are bent at 90- degree angles

4- Push through you right heel to return you left leg to starting position

5- Alternate between left and right legs, and try to go as fast as possible

6- Repeat the exercise for 4 sets, 8-10 reps for each set

Burn Calories at Home

Whenever you hear cardio workout, the first thing that comes to you mind is cardio equipment such as treadmills. But let me tell something, doing cardio workout at home is more accessible than you think.

You do not need equipment to burn calories, nor a big space. Cardio exercise at home can be efficient and offers convenience, where there are a wide range of cardio exercises that can be done at home which will help you burn calories and feel better.

Let’s stay healthy and hopeful during these difficult times… Stay at home and stay active

Here are more exercises that you can do at home:



Categories: Fitness


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