What is The Best Cardio Workout At Home With No Equipment?

What is cardio workout at home no equipment

Some people think that their heart works hard all day, so it needs to relax afterward. In fact, your heart should be strengthened regularly to stay healthy. The harder the exercises you do, the healthier your heart is.

Good cardio exercise for you

These days, you can find out several kinds of activities that are great for your workouts like yoga, sports, or cardio. To us, cardio is a type of rhythmic activity that is beneficial for the health we would like to recommend you.

In this article, LessConf is about to list our 8 main cardio exercises which can bring you a lot of benefits.

What is cardio?

Cardio is considered one of the most effective exercises that raise your heart rate and increase your blood pumping. If the practices that result in your heart beating a lot and your breathing becoming heavier while exercising, then they are absolutely cardio.

Running, elliptical, and cycling are good examples of cardio workouts. Training yourself with cardio exercises regularly will bring considerable benefits to your health. They not only help increase the strength of your heart and lungs but also burn calories during workouts.

A stronger cardio exercise regime is more helpful because it not only provides more oxygen to the cells in your muscles, but it also burns more fat during both exercise and inactivity.

8 Cardio Workouts You Can Do at Home


Burpee, or squat thrust,  is a full-body exercise. The burpee works well on your arms, glutes, back, chest, and legs. It is also suitable for strengthening your heart as an aerobic exercise.

Burpee comprises some basic movements which are performed in four steps.

  • Set yourself in the standing position
  • Drop your hand on the ground and in front of your feet
  • Kick your feet behind you
  • Keep your arms extended to raised plank position
  • Remain yourself in the raised plank position and jump your feet back toward your hands
  • Leap into the air with your arms straight above you.
  • Repeat the action for 10 minutes


This exercise is indeed the killer of calories and fat for its weight loss benefits. You can do Burpee at home easily because it does not require any equipment or a spacious place to practice. A good pair of shoes is what you need.

Jumping Rope

If you are looking for a 2-in-1 benefit cardio exercise, then jumping rope is one of the not-to-miss options. The activity requires no particular skill so it is not only easy to do at home but also helps you save your money and time spent on going to the gym.

All you need is a jumping rope, a good pair of shoes, and patience.  To nail this jumping rope exercise, you turn a rope with your hands while jumping over it and repeat the process over and over again. But, make sure that you spin your wrists, not your arms. Rope jumping can burn a significant amount of energy up to 170 calories in just 15 minutes. You have got a real fat killer, haven’t you?

Jumping Jacks

Jumping jacks will be an efficient total-body workout for you in case you only start to do cardio at home for a short time because they stretch your muscles a lot. They also help you run faster and jump higher. If you have a clear jump training, then these cardio exercises will work well for you.

You need to get through some steps to work your heart, lungs, and muscles at the same time.

Jumping Jacks

First, you stand upright with your legs together and arms at your sides.

Then, you bend your knees slightly and jump into the air. As you jump, spreading your legs as wide as your shoulders-width, and stretching your legs, too.

Next, you stretch your arms out and over your heads.

Lastly, jump back to your starting position. Do the action over again in 20 minutes.

Jump Squats

Jump squats create high impacts on your legs and thighs and some other body-related benefits. They are another great exercise of a cardio circuit that you can do at the ease of your home. Jump squats mean you only need to jump up as high as you can and then land back and place both arms at the same position. Try to do 2 sets of 15 repetitions a day for the benefits, or you can challenge yourself more by increasing the intensity and cutting break time between 2 sets. A pair of good shoes is what you need to do jump squats.


These days, dancing has become a way to keep yourself active and fit, as well as to improve your muscles tone. You can dance alone, with your friends in a group or with your partner. It is so easy to look for some places that you feel like dancing, such as a dance club, school or even your home. And, do not forget to turn on good music while practicing it.

Running the stairs

If you are living in an area with stairs nearby, then stairs running is another useful cardio workout exercise for you. It helps build strength and power in your butt, thighs, and legs and increase your heart rate.  This exercise is so easy to do at home, and it does not need the help of any equipment. All you need to get is a soft and comfortable pair of shoes for regular stairs run and side stairs run.

Jogging in the place

Jogging is a type of slow running. It is a simple cardio exercise, but it provides lots of benefits for your body’s health, especially your heart.

If you want to see the magic happen to your body, you should jog for at least 25 minutes a day and keep doing it 3 times a week. Jogging helps reduce blood pressure, increase heart rate and levels of good HDL cholesterol, and so on.

You can find a likable place to jog if you feel bored with the same old one.  You can jog alone or with your friends or your neighbors to have more fun. And, jogging will be an ideal time to meet people, have friendly conversations and fun time together.

Skater Squat

This is an excellent exercise for burning calories and involving the core muscles while doing the squats. The glutes, lower back, calves, deltoids, and quads are also toned up in the process. Thus, this exercise is beneficial to slim your body because all of your body parts will join the toning workout.

How to do it:

  • Stand straight. Rest your arms and keep your feet together
  • Jump to your left while extending your left arm backward.
  • Do squat instantly
  • Keep practice with the other side

In the beginning, you should do 2 sets of 30 reps for each side, then increase your reps to 100 with time.

30-minutes Cardio Workouts at Home

Doing cardio exercises can be exciting when you are with someone else. That is why some of us usually choose the gyms or public clubs for the perfect working-out place.

To me, I prefer doing cardio workouts at home more. I usually get home late so I don’t have much time for the gym. I set a modest goal of getting 30 minutes of cardio exercise every day instead of spending an hour sitting on the couch and watching TV. If I do cardio exercise at home, I do not even need a significant time commitment, so I am flexible to work out, but it still brings benefits to my life.

I feel free to do whatever I love. LessConf like jumping jacks and swimming in the pool backyard. They are my favorite things to do after work. What are you waiting for? Pick up your favorite exercises, set your goal, and practice them at home.

I love doing jump rope because it is super easy to do a workout even you don’t have a jump rope at home. I always begin with five minutes of jump rope to warm up and spend 25 minutes more to do it. If you want to train yourself more, try adding more challenges to the workouts.

It will be better if you can complete three to five sets of 10 to 12 repetitions of five different upper body strength exercises. And, the important thing is to have short breaks between two sets to refresh and listen to your body to avoid the injuries. These 5 simple steps will lead you to a perfect jumping process.

  • In the ready position, grip the handles closely with your fingers.
  •  Place the rope behind you and turn the jump rope over your head to practice a toe catch.
  • Pretend to jump. Practice timing.
  •  You have to start to finish one jump to challenge yourself more. Then, do two jumps and three, etc. But, do not rush.


Doing cardio workouts without any support from specialized equipment sounds simple, but they bring you great benefits for your heart and muscles.

We think that you have already got some useful tips from us for the best cardio exercises without equipment at home. There are so many helpful cardio practices to choose these days but only pick up the ones that work well for you.

Do not rush, and take your time. And, don’t forget to check out the list for the best cardio machine ever above.


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