education

-

At Home Cardio Exercises That Don't Need Equipment

At Home Cardio Exercises That Don't Need Equipment

At Home Cardio Exercises That Don't Need Equipment
At Home Cardio Exercises

Some days, it is just so much more convenient to work out at home. The weather might be ruining your plans for an outdoor training session, maybe you’ve misplaced your gym pass or maybe you are like one of many BBG girls who choose to train at home. Whatever the reason, there are lots of ways to complete a cardio workout at home!

At home cardio can still pump up your heart rate and help you to reach your fitness goals. I’ve put together a number of exercises you can do to tick off your cardio workouts from the comfort of home. 

Make sure you’re doing a good warm-up before you get started, then get ready to smash your workout!

At home cardio exercises

If the idea of doing cardio immediately makes you think of a treadmill, then it might be time to mix up your workout routine!

You can do cardio at home with NO equipment. That’s right — home cardio workouts are super simple to put together, especially with this list of exercises. 

How To Do A Burpee

Burpees

That’s right, burpees aren’t just for resistance! As you are moving consistently throughout the exercise, burpees are also a great at home cardio exercise.

  1. Plant both feet on the mat shoulder-width apart. This is your starting position.
  2. Bend at both the hips and knees to place your hands on the mat on either side of your feet, ensuring that your spine remains in a neutral position.
  3. Inhale. Jump both of your feet back so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.
  4. Jump both of your feet forwards in between your hands, once again, ensuring that your feet remain shoulder-width apart.
  5. Exhale. Propel your body upward into the air. Extend your legs below you and your arms above your head.

Lateral runners

Not only are these cardio exercises great for getting your blood pumping but lateral runners can also work your core and help to open up your hips. 

  1. Start out in a standing position with your feet hip-width apart. Hop onto your left foot, balancing your right foot behind your left leg. 
  2. While you’re doing this, move your right arm forward and left arm back, like you would do if you were running or skiing down a slope. 
  3. Alternate from foot to foot. 
Butt Kicks Exercise

Butt kicks

Similar to running on the spot, butt kicks are an easy exercise for doing cardio at home. Make sure the movement is being driven by your hamstrings, rather than your feet.

  1. Plant both feet on the floor shoulder-width apart. This is your starting position.
  2. Keeping your weight on your left leg, bend your right leg to bring your foot to your glute.
  3. Lower your right leg and plant your foot on the floor. Keeping your weight on your right leg, bend your left leg to bring your foot to your glutes.
  4. Once you are comfortable with this movement, increase your speed so that you are hopping from one foot to the other.
  5. Continue alternating between right and left legs.
Mountain Climbers Exercise

Mountain climbers

For an at home cardio workout minus equipment, mountain climbers are awesome! You’ll challenge your balance and coordination as you alternate legs or increase the speed of the move.

1. Start out in push-up position (hands slightly wider than shoulder-width apart), ensuring your body is in a straight line. 

2. Focusing on one leg at a time, raise your foot off the floor and bring your knee in as close to your chest as you can. 

3. Return to the starting position and then repeat it with the opposite leg, alternating each time. 

4. Gradually increase your speed so it’s like you’re running while resting on your hands!

Front-to-back hop

As well as increasing your heart rate, this cardio exercise challenges your coordination. 

  1. Starting with your feet together, jump backward and land on the balls of your feet. 
  2. As soon as you land, jump forward, keeping your feet together and land on the balls of your feet. 
  3. Repeat the backward and forward motion without stopping between each jump. 

You can make this exercise more challenging by hopping on one leg at a time. Just don’t forget to switch legs and do the same number of reps on the other leg!

Star Jumps Exercise

Star jumps

This is a classic exercise that is perfect for ticking off cardio at home. Also known as ‘jumping jacks’, star jumps work multiple muscle groups too. 

  1. With your arms by your sides, plant both feet together on the floor. This is your starting position. 
  2. Quickly jump both feet outwards so that they are wider than your hips. At the same time, raise your arms upwards and outwards from the sides of your body so that your hands almost meet directly above your head.
  3. Quickly jump both of your feet inwards and lower your arms to return to the starting position.
High Knees Exercise

High knees

So simple to do, the high knees exercise works your calves, quads and hamstrings. Don’t let it fool you — it will get your blood pumping!

  1. Plant both feet on the floor slightly further than shoulder width apart.
  2. Keeping your weight on your left foot, bend your right leg to bring your knee into your chest.
  3. Lower your right leg and plant your foot on the floor. Keeping your weight on your right leg, bend your left leg to bring your knee into your chest.
  4. Once you are comfortable with this movement, increase your speed so that you are hopping from one foot to the other.
  5. Continue alternating between right and left legs.
free trial - bbg stronger 2.0free trial - bbg stronger 2.0free trial - bbg stronger 2.0

Side-to-side hop

This is an at home cardio exercise that can help work your quads and calves while also getting your blood pumping!

Before you start, find a spot where you can mark a straight line on the ground — you might want to use something like a towel or a belt to do this. Place it on a flat surface. 

  1. Using both feet, jump from one side of the line to the other. 
  2. Hop back to the starting position as quickly as you can. 
  3. Repeat the exercise, continuously jumping from one side to the other.

How to do cardio at home

So many of us think of cardio as running or taking a walk. You might be surprised to know that cardio is actually much broader — it basically includes any activity that increases your heart rate and improves the overall functioning of your cardiovascular system. 

That means you don’t need to always jog or run to tick off your LISS cardio session. 

I know that by now you might be thinking “It’s almost impossible to do any of these exercises for my LISS workouts”. Yes, it would certainly be difficult to skip or hop continuously for 10 minutes, let alone 30! Instead of trying to do that, put together your own at-home cardio circuit by performing some or all of these exercises for just a few minutes at a time. Remember that LISS cardio is done at a lower intensity, so pace yourself throughout each exercise!

Try out these home cardio workouts 

Doing cardio exercises at home can be just as effective as a gym workout. For many of my BBG mums, knowing you can do a workout from home is so important! 

As you can see from the list of at home cardio exercises above, you can get a cardio workout done at home or while you are travelling. Cardio doesn’t have to be all about walking or running, you can benefit from a wide range of different exercises. 

How do you get your cardio workouts done at home? Let me know in the comments!

Love, Kayla xx

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

<# for (var i = 0; i < comments.length; i++) { var s = comments[i]; #>

<#= s.user.username #><#= moment(s.created_at * 1000).fromNow() #>

<#= s.html_body #> <# if (s.images) { #>

<# } #>
Reply Like Unlike
<# if (s.replied_comments_count) { #> <# for (var j = 0; j < s.replied_comments.length; j++) { var c = s.replied_comments[j]; var lastComment = s.replied_comments[s.replied_comments.length - 1]; #>

<#= c.user.username #><#= moment(c.created_at * 1000).fromNow() #>

<#= c.html_body #> <# if (c.images) { #>

<# } #>
Reply Like Unlike
<# } #> <# if (s.replied_comments_count > 3) { #> Show more replies <# } #> <# } #>
<# } #>
<# for (var i = 0; i < comments.length; i++) { var s = comments[i]; #>

<#= s.user.username #><#= moment(s.created_at * 1000).fromNow() #>

<#= s.html_body #> <# if (s.images) { #>

<# } #>
Reply Like Unlike
<# } #>

Leave a comment...
Sort by: