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

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

Mountain Climbers

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

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

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

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

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

High Knees

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

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

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

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

Squat Jumps

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

1- Stand with your feet shoulder-width apart.

2- Bend your knees and lower your body into a squat position

3- Swing your 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 a standing position, then drop into a squat position with your hands on the ground.

2- Kick your feet back into a push-up position

3- Jump your feet back into a squat position, then jump up with your arms extending over your 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 a push-up position, and you can stand up instead of jumping.

Alternating Reverse Lunge

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

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

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

4- Push through your right heel to return your 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 your mind is cardio equipment such as treadmills. But let me tell you something, doing a 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 is 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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