Simple And Effective At-Home Cardio Exercises

Squat Jump

Start in a squat position with feet under shoulders and hands clasped in front of the chest. Press through feet to jump up while swinging arms behind the body. Land back in a squat position. Perform 10 reps.


Begin standing, then hop up into the air and land in a squat position, pressing hands into the ground. Jump legs back into a plank, lower chest to the ground, then lift chest up and jump feet back to the body. Hop up to standing. Perform up to 10 reps.

Split Lunge Rainbow Slam

Start in a lunge holding a medicine ball in front of the left hip. Swing the medicine ball in an arc with force, bouncing it off the ground outside the left foot. Pick it up and return to start. Perform as many reps as possible for 45 to 60 seconds

Speed Skater

Begin in a standing position with feet under hips. Jump out to the right side with the right foot, allowing the left foot to trail behind into a small tap. Repeat to the other side. Perform until you reach 20 reps.

Mountain Climbers

Start in a plank position and drive right knee into chest, then return to start. Repeat on the left side. Continue switching sides. Perform as many reps as possible in 45 seconds.

High Knees

Begin in a standing position and bend arms at 90-degree angles, hands at hip height. Bend right leg and lift right knee up to tap palm. Quickly repeat on the left side. Continue alternating sides. Perform 20 reps.

Kettlebell Swing

Start in a hinge position holding a kettlebell with both hands between knees on the floor. Swing the kettlebell to chest height while thrusting hips forward. Reverse the movement, bringing the kettlebell between thighs. Perform 10 reps.

Pencil Jump

Start standing with feet shoulder-width apart. Jump up and down by bouncing off the balls of the feet. Perform as many reps as possible in 45 seconds.