At-Home Cardio Exercises That Don't Need A Treadmill

At-Home Cardio Exercises That Don't Need A Treadmill

Posted by Kayla at

Some days, it’s just so much more convenient to workout at home. The weather might be ruining your plans to walk or run outside. You’ve misplaced your gym pass. Whatever the reason, there ARE ways to get a decent cardio session in at home!

You still get the chance to pump up your heart rate and get your muscles firing with these do-anywhere moves I have put together for you!

Make sure you’re doing a bit of a warm-up before you get started, then get ready to sweat (bonus — it’s in the privacy of your own home!).

Lateral runners
Lateral runners can be great for working your core, as well as opening up your hips.

  • 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. 
  • 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! 
  • Alternate from foot to foot. 


Mountain climbers
For a full-body 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.

  • Start out in push-up position (hands slightly wider than shoulder-width apart), ensuring your body is in a straight line. 
  • 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. 
  • Return to the starting position and then repeat it with the opposite leg, alternating each time. 
  • Gradually increase your speed so it’s like you’re running on your hands!


Front-to-back hop

  • Starting with your feet together, jump backwards and land on the balls of your feet. 
  • As soon as you land, jump (feet together) forwards, landing on the balls of your feet again. 
  • Repeat the backwards and forwards motion without stopping between each jump. 


To make this move harder, try 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).
Sweat With Kayla
High-knee skips
High-knee skips are quite challenging, so it’s important that you are confident with regular skipping before giving this exercise a go. A bit of ‘explosive’ movement is needed to get this move right. Grab a skipping rope and get started!

  • Stand on the balls of your feet, with one end of the rope in each hand and the rope behind you. Swing the rope up and over your head, using your wrists to rotate the rope. 
  • Jump upwards as the rope swings below you; hopping from one foot to the other. Aim to get your knees as high as you can. 


You can even watch this move in action in my skipping rope workout video!

Side-to-side hop
This exercise can help work your quads and calves while getting your blood pumping. 

  • Place a skipping rope (or similar) on the floor in one straight line.
  • Using both feet, jump from one side of the rope to the other (using both feet). 
  • Hop back to the starting position as quickly as you can. 
  • Repeat the exercise, continuously jumping from one side to the other. 

I know what you’re all 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! To combat this, 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 is of lower intensity, so pace yourself throughout each exercise!

No treadmill? No problem. As you can see, you can still get a decent cardio workout with some of these simple moves. Cardio doesn’t have to be all about walking or running, you can certainly benefit from a wide range of different moves.

Love, Kayla xx

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

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