The days of sweating it out at the gym are over! These 10 ways to get a full body cardio workout at home require no special equipment, and they can be performed in the comfort of your own home. Best of all, you can fit in your workout when it’s convenient for you—not when the gym has open hours. Start working out whenever you feel like it, and watch your body transform as you get leaner and stronger than ever before!
1) Jump Rope
Using a jump rope is one of those great, easy ways to get a full body cardio workout. Jumping rope burns about 10 calories per minute, which is almost as much as running! Plus, you can bring your jump rope with you anywhere. All you need is enough space for jumping. So go on and hop, jump and flip that rope!
Skip rope. When performed correctly, skipping rope is one of best full-body cardio exercises you can do. It engages your core and shoulders, back and chest, hamstrings and quads—all without requiring any equipment. For those looking for an even bigger challenge, try jumping on one leg instead of two! If you’re really motivated (or just have a lot of room in your apartment), opt for single leg jumps over double jumps so that both legs are constantly engaged during each jump.
3) Do Crunches
Crunches are simple to do, but they’re also very effective. They work several major muscle groups in your core as well as other areas of your body, including your hips and thighs. Stand with feet shoulder-width apart and bend forward from your waist. Place both hands on the ground about 10 inches away from your feet. Lower yourself by moving your hands forward without bending or arching your back.
4) Run in Place
Run in place for five minutes, or simply jog around your living room for five minutes—whichever form of movement you prefer. You’ll get a high-intensity cardio workout that can be easily done inside without having to go out into inclement weather.
5) Use Exercise Equipment
You can use your own body weight as resistance or add weights and other equipment (such as dumbbells) to increase intensity. You can use equipment like resistance bands, exercise balls, yoga blocks and mats. If you don’t have access to any of these, you can improvise with furniture around your house—chair seats or backs, stairs or even doors will do.
6) Step Up onto Stairs
Staircases are an overlooked part of almost any home; they allow you to get some cardio in while walking up and down each flight. There’s no need for gym equipment or fancy sneakers, so all you need is a healthy set of legs and some willpower. For added intensity, choose stairs with more than ten steps per flight. If that seems daunting, start small—any exercise is better than none!
7) Jump on a Stability Ball
If you’re looking for an all-over workout that incorporates strength training, start jumping on a stability ball. Not only will it work your body (especially your core) with each pump of your legs, but it also forces you to balance—meaning you’ll be engaging even more muscles than in a normal cardio session. And since it involves so many muscle groups, your heart rate is sure to be sky high after just one round of these exercises.
8) Push Yourself with an Aerobic Step Platform
Step platforms are an excellent tool for any cardio exercise. They allow you to burn a lot of calories quickly, as well as target more than one muscle group at once. That being said, they can be quite expensive—but if you don’t mind putting in a little work, you can build your own DIY step platform with just two supplies. This platform allows for both cardio and toning exercises (making it perfect for your needs).
9) Play Fetch with Your Dog or Cat
Throw a ball or Frisbee, run around with your dog, or chase your cat! Don’t have an animal? Play tag with a friend. (Pro tip: if you have small children, let them do most of the running.)
10) Lift Weights at Home
At-home full body weight training is one of your best options for burning fat and building muscle simultaneously. Here are 10 great exercises that you can do with little or no equipment in just a few minutes each day. Incorporate them into your routine 2-3 times per week and see how much better your body starts looking. You’ll burn calories while improving strength, balance, coordination, range of motion and mood! Stay committed and you’ll begin seeing results quickly. What are you waiting for?