10 Cardio Exercises Perfect for Home Workouts

Cardiovascular exercise is not only a great way to keep fit, but it's also critical for your heart.  Like any other muscle in your body, you have to strengthen it. You do this by participating in an activity that gets the heart pumping and increases your blood flow. Other benefits to this type of exercise is decreased levels of cholesterol, blood pressure, and weight. Cardiovascular disease is one of the leading causes of death in humans. Still, we have the ability to improve our heart health through diet and exercise. 

The World Health Organization (WHO) states that physical inactivity is responsible for 30% of ischemic heart disease. This type of event occurs when the heart does not get enough blood and oxygenation. It's not surprising that technological advances have contributed to physical inactivity. People are spending more time inside their homes and looking at screens with TV, social media, and remote work even.

I’ve put together a set of 10 exercises that can be easily performed together for a great cardio burst workout. It’s made to be a 20 minute workout, so get your phones out and start timing. These are great to do at home on a work break and it doesn’t take up much space, so you can do them almost anywhere. The moves are simple but effective when done in succession. Feel free to vary your speed or add another set for an extra challenge as well.

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Arm Circles (1 min.)

Stand with your feet shoulder-width apart.

1. Position your arms out to the side (T-position)

2. Move your arms in a circular motion at a comfortable speed. 

3. Repeat. Circles going forwards and also backwards. 

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Alternating Back Lunge With Front Kicks (2 min.)

1. Step back into a lunge position and lunge down towards the floor.

2. Coming up from your lunge, take your back leg and kick it forwards.

3. Try to keep balance on the front leg and step back into the lunge position again without placing the foot down.

4. Repeat on the other side.

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Air Jump Rope (2 min.)

Stand upright with feet near together.

1. Jump up and down while moving the arms as if holding a jump rope. Elbows should stay close to your side, with fists moving in circular motions. 

2. Try going forwards, backwards, or add some fancy footwork, like high knees, if wanted. 

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Jumping Jacks (2 min.)

Start standing with arms close to your body. 

1. Raise arms overhead while simultaneously jumping feet apart.

2. Jump feet/arms back together to the starting position. 

3. Repeat. Knees should remain slightly bent throughout. 

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Lateral Shuffles (2 min.)

Stand with your feet hip-width apart and sink into a squat position. 

1. Shuffle to your right by stepping with the right foot first. Step>together>step.

2. Switch to your left, following the same steps.

3. Repeat. You can do a set of 3 or more on each side before switching. It’s up to you!

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Running in Place (Total 5 min.)

1. Run in place for 2 minutes. Get your arms moving quickly at your side, while maintaining a 90 degree bend at the elbow. 

2. Run at an increased speed for 1 min..

3. Slow to a jog in place for 2 minutes.

4. Rest for 1 minute.

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Squat Jump (2 min.)

Stand with your feet hip-width apart and arms at the side.

1. Squat down to a comfortable level.  Make sure you keep your chest up and knees over the ankles. Hands can stay in prayer position if comfortable. 

2. Jump in the air extending your arms down towards the floor. Control your landing by bending knees and slowly returning to squat position.

3. Repeat.

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Alternating Side Lunges
(2 min.)

1. Take a wide step to the side into a lunge. Keep your bottom down and chest lifted. 

2. Push off your lunging leg and tap your toe back to starting position (next to your standing leg). 

3. Repeat on the other side.

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Mountain Climbers (1 min.)

Start in a high plank position (on hands). Make sure your wrists are underneath your shoulders and hips in line with the body. 

1. Alternate bringing your knee to your chest while maintaining a flat back. Hips should not lift with movement.

2. Add a twist for obliques if you like!

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Army Crawl Plank (1 min.)

1. Start in a high plank position. Make sure your wrists are underneath your shoulders and hips in line with the body. 

2. Lower down onto your forearm on one side, then the other. 

3. Press back up to hands on one side, then the other and repeat. 

4. Try a cycle of 5 times leading with the right arm, then 5 times leading with the left. 

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If these seem a little daunting, try a modified version! Here are a few options:

• Back Lunge with Front Kick > Step back then lift the knee forwards

• Air Jump Rope > High knees instead of hopping

• Jumping Jacks > Alternate stepping to the side while lifting arms overhead

• Lateral Shuffles > Don’t shuffle! hold a small squat and side step without coming out of the squat

• Running in Place > You don’t need to lift feet of the ground, try bouncing bending the knees at different speeds

• Squat Jump > Go down into a squat then raise up onto toes instead of jumping

• Alternating Side Lunge > Take a large step out of the side then alternate instead of the lunge

• Mountain Climbers > Hold plank and alternate bending your knee towards the floor

• Army Crawl Plank > Hold a plank on knees and gently move forward and back from the shoulders 

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This is a full body workout that will definitely get your heart pumping. Varying the speed of the exercises or adding a light ankle weight can make the routine more dynamic. You can absolutely do this on your own, but it can also be really fun doing it with a group too!

There is something about timed elements that encourages everyone to work at their full potential. You can handle a 20 minute workout! Try it outside to get some rays and to feel energized.

You got this!

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