Have a great cardio workout by simply buying a mat, watching a workout video, and wearing gym leggings that won’t fall down. This will give you a good dose of fitness and a big endorphin boost.

Although it may be easier to find time for cardio workouts because there are fewer barriers, such as not needing a gym, another point is that running is not the only option. In fact, any activity that gets your heart and breathing rates up could be considered a cardio workout.

There are different types of cardio exercises, like HIIT and LISS, that have different levels of intensity. The NHS recommends that adults do at least 150 minutes of moderate cardio activity every week, which can include any of these types. So, there’s no one-size-fits-all approach—do what works best for you. Here’s everything else you need to know.

What Are the Benefits of Cardio Workouts?

  • Improves heart health
  • Reduces risk of heart attack and high blood pressure
  • Can help with weight loss
  • Improves brain function
  • Bolsters your immune system
  • Boosts your mood

What we are suggesting is that you add some cardio workouts to your regime to up your calorie burn and fat-loss potential. We’re not suggesting that you stop doing strength training workouts. Building lean muscle through strength training is very important. What we are suggesting is that you add some cardio workouts to your regimem to burn more calories and lose more fat.

We’ve rounded up the 24 best cardio workouts you can do from home to make fitness accessible to all. You’re sure to feel motivated and your mood will lift after doing these workouts.

The Best Cardio Workouts To Do At Home

If you are similar to most women, you do cardiovascular exercises to help you maintain a low body fat percentage and to display the muscle gains you achieve from weightlifting, which is commonly known as “the usual workout routine.” There is no harm in this.

If you want to burn fat and spike your heart rate, you have to decide which lean body type you’re going for.

If you train like a distance runner, you will have the body of a distance runner with little muscle. If you train like a sprinter with shorter, high intensity workouts, you will have the body of a sprinter with muscle growth and fat loss.

Something that we can all agree on is that intensity is important. The intensity level affects how many calories are burned. High-intensity interval workouts are a good option for people who want to lose weight while still gaining muscle.

If you’re looking to lose weight quickly, here are some of the best cardio exercises to help you achieve your goal. You don’t necessarily have to be a runner to benefit from high-intensity cardio workouts; there are many different forms of cardio that will get your heart rate up, such as mountain climbers, squat jumps, and jumping jacks.

9-Minute Home Cardio Workout

This workout is designed to be done quickly, with no equipment other than enough space to do mountain climbers and front/side kicks. You may sweat during this workout, and if you want a longer session you can repeat the video two or three times.

Who? PT Katie Austin

How long? 9 minutes

5-Minute Pilates Cardio Workout

This workout is from YouTube favorite Blogilates and it is a combination of Pilates and cardio moves.

Who? Fitness YouTuber Cassey Ho, a.k.a Blogilates

How long? 5 minutes

10-Minute No-Jumping Cardio Workout

If you love a challenging workout, this quiet no-jumping home workout is for you. You’ll get your heart rate up without infuriati

Who? Cassey Ho, a.k.a Blogilates

How long? 10 minutes

10-Minute Total Body With Jillian Michaels

The Jillian Michaels Workout app is a great way to get a full-body workout in a short amount of time. You won’t need any equipment, just follow Jillian’s excellent example.

Your trainer: Jillian Michaels

How long? Only 10 minutes.

Joe Wicks’ 15-Minute, 15-Move Cardio Workout

Joe Wicks became famous for his quick, high-intensity workouts, and this one is no different. This workout, which makes us a little jealous (we would love to be on sunny Bondi beach right now), is short, intense, and will really get your heart rate going. Be prepared to work hard.

Who? The Body Coach, AKA Joe Wicks

How long? 15 minutes

Bowflex 5-Minute Cardio Workout

This workout from home exercise equipment manufacturer Bowflex is quick and effective. Get started now.

Who? Bowflex fitness trainers

How long? 5 minutes

20-Minute Full-Body Cardio With PT Shona Vertue

You’ll be working up a sweat in no time with this cardio home workout led by Shona Vertue, founder of the Vertue Method. Vertue promises that you’ll see results in terms of strength, fitness, and flexibility, so get ready to break a sweat!

Who? Trainer Shona Vertue

How long? Just under 20 mins

FIIT x WH Sweat and Reset 25-Minute Cardio Workout

This workout is a 25-minute cardio routine that is split into three circuits. The routine has a challenging finisher, and you can follow either the beginner or intermediate demonstration depending on your fitness level and how you’re feeling. The only equipment you’ll need is an exercise mat, but we recommend having a water bottle on hand too.

Your trainer: FIIT trainers Gede and Adrienne

How long: 25 minute

5-Minute Cardio Workout

Shaun T is hosting another free virtual workout class that you can do from your home.

Who? Fitness trainer Shaun T

How long? 5 minutes

20-Minute Prenatal Cardio Workout

Gentle workouts like walking or swimming are safe for pregnant women who want to continue exercising through their pregnancy.

Be sure to consult your physician before starting any exercise regimen, and pay attention to how your body feels as you progress through your workout.

Who? Ashley from Glow Body PT

How long? 20 minutes

23-Minute Low-Impact Cardio Workout

This workout is led by Karen Robertson, who is known for her creative and exciting workouts that never repeat. This particular workout is low-impact to protect your joints, and it will make you sweat without ever having to put your feet on the ground.

Who? PT Heather Robertson

How long? 23 minutes 41 seconds.

25-Minute Weighted Cardio Workout

BodyFit by Amy has a workout circuit that combines weights with cardio that is perfect if you are looking for a workout routine that will get your heart rate up. The great thing about this circuit is that it can be modified to fit any fitness level, and all you need is a single dumbbell.

Who? PT Amy

How long? 25 minutes

30-Minute Beginner-Friendly Standing Cardio Workout

This workout is perfect for beginners who want to start with low-impact cardio. Every move is performed while standing, and Daniel will walk you through each step. You can use dumbbells once you feel confident with the bodyweight version.

Who? The Body Project trainer Daniel

How long? 29 minutes 33 seconds

30-Minute Sweat No-Equipment Cardio Workout With Kayla Itsines

A full body workout from personal trainer Kayla Itsines can be done anywhere, just make sure to have a sweat towel nearby.

Who? Kayla Itsines

How long? 30 minutes (with 18 minutes warm-up)


Sprints are a great way to burn a lot of calories in a short amount of time, with no need for any special equipment. You can do them just about anywhere – outside, on a treadmill, or even going up and down stairs or bleachers.

Adams suggests that sprinting is an effective way to lose weight as it burns more calories than steady-state running or jogging.

This is great news for those of us who are looking to get toned all over – not just our legs. Doing sprints is a full-body workout that will leave no muscle untouched.

The best way to do it:

  1. If you’re outside on a track, try sprinting a lap and then jog a lap.
  2. Keep repeating this for as long as you can.
  3. If you’re on a treadmill, do an all-out sprint for 20-30 seconds, then slow the belt down and jog for a minute or so before repeating.
  4. At a stadium or flights of stairs? Run up to the top as fast as you can, then jog or walk down.
  5. It’s never a good idea to run downstairs or on bleachers, so use the downward portion for your active rest periods. Lift those knees high to get your glutes some great action and build sprinter power in no time.

High-intensity Interval Training

High-intensity interval training (HIIT) is a form of exercise that alternates between short periods of intense activity and shorter periods of rest or recovery. HIIT is a great workout for burning fat and calories and can be done with a variety of exercises.

According to Ryan, HIIT workouts can differ a lot in how many calories they burn, from 500 to 1500+. They’re good because they’re intense and varied.

Adding weight to body-weight movements, along with traditional cardio, is the perfect way to burn fat.

The best way to do it:

  1. Look for Tabata, HIIT, high-impact aerobic, and vigorous interval classes using weights at your local gym.
  2. No gym or class? Check out these 10 HIIT workouts to get shredded.
  3. Be sure to keep rest periods to a minimum to maximize your efforts.


If you were to look at the body of a collegiate rower, you would be jealous of their athletic figure with a V-shaped torso.

Ryan explains that rowing is a good way to exercise both the upper and lower body without putting too much stress on the joints and ligaments. It is also a good way to work the muscles in the back of the body.

A 180-lb guy can burn 800 calories per hour by rowing at a moderate pace, but he can burn over 1,000 calories per hour by increasing the intensity and rowing at a sprint pace.

The best way to do it:

  1. Keep your chest up and use your entire body when rowing.
  2. But don’t let your arms do all the work—try using your legs to get the motion going.
  3. Set a clock for 20 minutes, row 250 meters as fast as possible, rest for one minute, and then repeat for the entire 20 minutes.


As soon as you start swimming, your whole body is getting a workout.

To burn 14 calories in one minute, you have to swim quickly without taking a break. This is because you are fighting gravity and your muscles have to work harder to keep you afloat.

Adams says that it is important to remember that the type of stroke makes a difference when swimming. Breaststroke burns fewer calories than butterfly, so it is important to incorporate different strokes in your training.

The best way to do it:

  1. An easy way to burn calories in the water is to simply tread water.
  2. You can do a few laps, then have a water-treading interval, then repeat.
  3. If you’re able to swim at a high level, then swim as fast as you can for as long as possible.
  4. If you aren’t such a strong swimmer, then do swimming intervals: Swim as fast as you can down the length of the pool and back, then swim slower for the same distance.
  5. Alternate these intervals for the duration of your workout.


Most gyms have stationary bikes, but not many people use them because they are not interesting.

In order to burn a lot of calories while indoor cycling, you need to pedal quickly and not use your phone at the same time. A man who weighs 180 pounds can burn close to 1,150 calories in one hour if he rides vigorously, but only half that amount if he rides at a moderate pace.

The best way to do it:

  1. Doing intervals on a stationary bike is a great way to maximize your calorie burn in minimum time.
  2. Keep the intensity high on the intervals for a couple of minutes, then slow down for a minute or so, continually repeating these intervals for as long as you can.


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About Rhoda ...

Rhoda is an award-winning dietitian, mature age model, and CEO of Sayvana Women.  

She is the creator of the Elegant Eating Solution, an affordable program that helps women avoid weight regain and feel great about themselves, without restrictive eating.

Elegant Eating is based on the science of protein leverage and follows the unique R.E.M.A.P approach to successful aging.

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