Home Cardio For Weight Loss

Medically reviewed by Maria Sarino, MD FACT CHECKED

If you’re looking to lose weight, you’re probably wondering what are the best exercises that you could do. While there are many different options, cardio is often cited as the most effective for weight loss.

And, the good news is, you don’t need to go to the gym to get a great cardio workout. You could even complete it at home! Home cardio workouts are a great option for people who want to lose weight for several reasons.

They’re convenient, gentle on the joints, and could be done at any time of day. Plus, there are endless possibilities when it comes to exercises and equipment.

Whether you’re a beginner or an intermediate or advanced exerciser, all types of cardio exercises you could do easily at home.

home cardio for weight loss

If you’re new to cardio workouts, start slow and gradually increase the intensity and duration of your workouts.

Begin with 10 minutes of moderate-intensity cardio and work up to 30 minutes or more of moderate to vigorous-intensity cardio.

Here are three home cardio workouts for beginner fitness levels:

  1. Marching In Place

    If you’re stuck at home and looking for a way to get some cardio in, marching in place is a good option.

    This simple workout could be done anywhere, anytime, and doesn’t require any equipment.

    Here’s how to do it:

    • Start by standing tall and separating your feet.
    • Begin marching in place, lifting your knees high with each step.
    • To move forward, keep your arms at your sides or swing them back and forth.
    • Breathe deeply and keep marching for 1-2 minutes.
    • If you start to get tired, slow down the pace or take a break.

    Marching in place is an ideal way to get your heart rate up and get some cardio without having to leave your home.

  2. One-Legged Stand

    It is a fantastic technique to enhance your coordination and balance along with it could help you to burn calories.

    Here’s how to do it:

    • Start by standing on one leg.
    • Bend your knee and raise your leg in front of you so that your foot is about 6 inches off the ground.
    • Hold this position for 30 seconds.
    • Switch legs and repeat.

    Do this workout three times a week and you’ll see an improvement in your cardio fitness!

  3. Place-Based Jogging

    It’s a low-impact workout that is easy on your joints and improves cardiovascular health. It could be done anywhere.

    Here’s how to get started:

    • Start by warming up with a light jog in place for a few minutes.
    • Then, increase your speed to a moderate pace and continue jogging for 15-20 minutes.
    • Finally, cool down with a light jog or walk for a few minutes.

    That’s all there is to it! When you next need a quick workout, give it a shot.

  4. Skipping Without Rope

    To get a good cardio workout in – and you don’t even need a rope! Just use your imagination and pretend you’re skipping rope. Skip slowly at first and pick up speed as you go.

    You could even add in some high knees or butt kicks to get your legs moving. The workout is low-impact, so it’s gentle on your joints.

  5. Jumping Jacks

    They could tone your legs, butt, and core while getting your heart rate up.

    Here’s how to do jumping jacks:

    • In the beginning, stand with your feet together and your arms by your sides.
    • From here, jump up and spread your legs out to the sides while simultaneously bringing your arms overhead.
    • Return to the beginning posture by jumping backward with your feet together and your arms at your sides.

    For 30 seconds to 1 minute, perform this exercise again and again.

Home Cardio Workouts for Intermediate

If you’re looking to take your cardio workouts to the next level after beginner, then you’ve come to the right place.

In this section, we’ll share some of the better home cardio workout options for intermediate fitness levels.

These workouts are designed to help you burn more calories and improve your overall cardiovascular fitness.

Here are three home cardio workouts for intermediate fitness levels:

  1. Squat Jumps

    It is an efficient way to improve your leg strength and power and also could be a better option for Home cardio workouts.

    To perform a squat jump, Start from a standing position with your feet shoulder-width apart and your hands by your sides.

    Lower into a squat position, then explosively jump up as high as you could. Land softly back into the squat position and immediately jump again.

    Do 3 sets of 10-12 squat jumps, and rest for 30 seconds between sets.

  2. Skipping

    So how do you get started with skipping? First, you’ll need a good pair of shoes. Skipping is a high-impact activity, so you’ll want to make sure you have a good pair of shoes that could support your feet and protect your joints.

    You’ll also need a skipping rope. You could find a rope at any sporting goods store, or you could even make your rope by tying a few knots in a length of rope.

    Once you have your shoes and rope, you’re ready to start skipping. Begin by standing on one foot and swinging the rope over your head.

    As the rope comes down jump over it and then repeat the whole activity for 3-5 minutes.
  3. Trunk Rotation

    Trunk rotation is an efficient way to get your heart pumping and your muscles working. To do a trunk rotation, stand with your feet shoulder-width apart and your arms at your sides.

    Then, twist your trunk to the right and left, alternating sides as you go. Make sure that you keep your feet planted on the ground as you rotate, and don’t let your shoulders move – only your trunk.

Home Cardio Workouts for Advanced

These workouts are not for the faint of heart – they’re intense and require a lot of stamina. But if you’re up for the challenge, you may see some good results.

So what are you waiting for? Get your heart pumping with these advanced home cardio workouts. Here are three home cardio workouts for advanced fitness levels:

  1. Mountain Climbers

    To do Mountain Climbers, start in a push-up position with your hands and feet on the ground.

    Then, bring your right knee up to your chest and back to the starting position. Repeat with your left leg. For the subsequent 30 to 1 minute, keep switching legs.

    You could include this activity in your daily aerobic training program.

  2. Burpees

    Burpees are a better option for home cardio workouts because they combine cardio and strength training.

    Here’s how to do a basic burpee:

    • Your feet should be shoulder-width apart when you stand at the beginning.
    • Lower your body into a squat position.
    • A push-up position is achieved by placing your hands on the ground in front of you and jumping your feet back.
    • Lower your body down into a push-up.
    • Push back up to the starting position.
    • Hands held high, spring into the air.

    Repeat this exercise for 30 seconds to 1 minute for better cardio workout results.

  3. Inchworms

    Stand with your feet shoulder-width apart and perform an inchworm from this position. Your palms should be on the ground in front of you when you stoop down.

    Move your hands forward until you are in the push-up position while maintaining a straight line with your legs.

    From here, walk your feet forward until they are under your hips. Reverse the movement and repeat.
  4. Squat Jumps

    Toning your butt and legs is easy with squat jumps.

    Here’s how to do a squat jump:

    • Put your hands behind your head and begin in a squat stance with your feet shoulder-width apart.
    • Make the highest possible jump while maintaining a shoulder-width distance between your feet.
    • Land softly back in the squat position.
    • Repeat for 30 seconds.

    Afterward, repeat the circuit after 30 seconds of rest.

  5. Plank Jack

    Here’s how to do a plank jack:

    • Your hands should be on the ground, and your feet should be shoulder-width apart as you begin in the plank position.
    • Jump your feet out to the sides, landing in a wide stance.
    • Quickly jump your feet back together and return to the starting position.
    • Repeat for 30 seconds to 1 minute.

Note: You could do Squat jumps with different intensities from Intermediate to advanced levels.

Safety Concerns And Injury Avoidance During Home Cardio Workout

When you are embarking on a new fitness journey, it is always important to consider safety first.

This is especially true when you are doing a home cardio workout, as there are many potential hazards in your home that you may not be aware of.

There are a few simple steps you could take to make sure you are staying safe while you work out. First, be sure to warm up before you start your cardio routine.

A quick 10-15 minute walk or light jog will get your muscles warm and help reduce the risk of injury. Next, be aware of your surroundings and choose a safe place to work out.

If you are doing a high-impact cardio workout, be sure to do it on a soft surface like a carpeted floor or an exercise mat. Last but not least, remember to drink enough water when exercising.

Final Remark

In conclusion, there are many reasons to do cardio at home for weight loss. Cardio is an excellent way to burn calories and improve your overall fitness level.

Additionally, home cardio workouts are convenient and could be done at your own pace. With so many benefits, it’s no wonder that home cardio is one of the most popular methods for weight loss.