Did you know you don’t need equipment for cardio training? Doing a cardio exercise at home with your own body weight is more than enough to maintain or improve your fitness levels and strength. Plus. these types of exercises are suitable regardless of whether you’re a beginner, recovering from an injury, want to get your heart pumping, are postpartum, or are pregnant.
In fact, according to the American College of Sports Medicine, you should engage in 150-300 minutes of moderate physical activity every week. With the simple cardio exercises we’ll discuss below, you’ll be able to increase your fitness levels.
Furthermore, once you get more comfortable with the exercises, you’ll be able to do them in a circuit and increase the number of times you execute the movement.
Are you ready for your killer cardio workout? Let’s get started!
10-Minute Beginner Cardio Workout at Home
Do you need a quick and easy 10-minute workout? These fun but challenging exercises will give you the push you need. As an added bonus, there’s no jumping or equipment needed.
Simply do each movement for 20 seconds and rest for 10 seconds. Do four sets of each of the five exercises this way, and 10 minutes will fly by in no time!
However, make sure to do each exercise at your own pace – you have to start somewhere, so don’t get discouraged if you’re struggling at the start.
Wide Knee Pulls
If you want to target your abs, core, arms, obliques, back, shoulders, and outer glutes, you’ll love wide knee pulls.
As you can see, this is a well-rounded exercise that will benefit your entire body.
Here’s how to do it:
- Start in a standing position with your knees bent, feet shoulder-width apart, core tight, and both your arms overhead.
- Pull your arms down towards your hips, keeping them at a 90-degree angle.
- Lift your left leg up and then your right leg as you pull down your arms. Ultimately, you’re aiming for an elbow-to-knee connection. Think of it as a crunch through your obliques to get the correct motion.
- Carry on doing this movement for 20 seconds.
Two Jabs and Squat
Ready to move on to the next exercise? Two jabs and a squat is the ideal exercise if you want to target your quads, hamstrings, back, glutes, shoulders, and core.
Let’s take a look at the steps:
- Start by standing up straight with your knees slightly bent, feet hip-width apart, and core engaged.
- Next, you’re going to clench your fists in front of your face and hold your arms up in a boxing position.
- Start by throwing alternating punches in front of you.
- After throwing punches with each arm, lower yourself into a squat position.
- Return to the starting position.
- Repeat the exercise for 20 seconds.
Sumo Squat and Reach
If you want to target your lower body, including your inner and outer thighs, quads, glutes, and calves, you’ll benefit greatly from this exercise. However, it’s also a great cardio workout for your shoulders and core.
Are you interested in learning how to do a sumo squat and reach? Follow the steps below:
- Stand with your feet wider than your hips, with your toes pointed out slightly and your heels in. This is known as a sumo squat stance.
- Start by bending your knees and lowering down into a squat position. Make sure to keep your hips parallel to your knees and push your knees out towards your pinky toes.
- Tap the ground if possible ,once you reach the bottom of your sumo squat.
- Push through your legs to stand up again. As you stand up, squeeze your inner thighs together. Reach both arms overhead once you stand tall.
- To make the exercise slightly more challenging, add a calf raise by lifting your heels off the ground.
- Repeat the movement for 20 seconds.
Lateral Jack Walks
Lateral shuffles or jack walks are one of our favorite exercises, and we’re sure it will be one of yours too. By targeting your glutes, hamstrings, quads, shoulders, back, arms, and chest, this is a full-body exercise that anyone can do.
Follow these five simple steps:
- Start by standing with your feet slightly wider than your hips. Get into a loaded squat position by sitting down and back several inches.
- Next, extend your right and left arm out to your sides.
- While staying in your squat position, take two wide steps to the right side. Each time you take a step, pull your arms in towards you. Make sure to contract your chest muscles. Then, open up your arms again while squeezing your shoulder blades together.
- Repeat the motion to the left side.
- Continue with the motion for 20 seconds.
Knee Drive and Tap Back (Rocking Horse)
If you’re looking for a single exercise to target your lower abs, core, arms, glutes, hamstrings, and hip flexors, the knee drive and tap back will be your best friend.
Here’s how to do it:
- Start by standing with your core muscles engaged, feet shoulder-width apart, and knees slightly bent.
- Bring your left knee towards your chest and arms down toward the knee. Put your left leg back on the ground.
- Tap your right foot approximately 6 inches behind you and bring your right leg back to the starting position.
- Repeat the exercise on your right leg for 20 seconds by lifting up your right knee and tapping your left foot backward. Make sure to do the next set on your left leg.
Cardio Workouts Can Be Fun and Simple!
While standard exercises such as jumping jacks, squat jumps, and mountain climbers are great, there are easier and other effective exercises that won’t make you want to give up after the first 30 seconds. Exercising your cardiovascular system by getting your heart pumping has numerous benefits, such as improved health and increased muscle.
By adding this structured workout to your daily routine, you’ll see massive changes in your physical and mental health and energy levels. You don’t have to get in a plank or lunge position that burns to experience the benefits of exercise.
