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Sports & Fitness

5 Easy Cardio Exercises You Can Do at Home: 3 Things to Look Forward To

Asian woman in sportswear doing bodyweight cardio exercises at home.

Cardio exercises help strengthen your heart, so it works more efficiently.

Cardiovascular exercise is key to a healthy lifestyle. It boosts your heart, lifts your mood, and can even trim your waistline. The best part? You don't need a gym or a big area to get your heart racing. A small space and a reliable internet connection are enough to start a cardio routine. This makes it easier and less intimidating for beginners to get started on their fitness journey. Continue reading to discover cardio exercises you can easily do in the comfort of your own home.

What are Cardio Exercises?

Young man doing high knees as part of cardio exercises.

Regular aerobic exercise can help burn calories and increase your energy.

Cardio exercises work to strengthen your cardiovascular system (your heart and blood vessels). These types of exercises are a powerhouse for your health. The main goal is to strengthen your heart, so it works more efficiently, and to improve blood flow in your body. Think running, jumping, or even dancing—anything that gets your heart pumping. It also burns calories, helping with weight control. 

Plus, exercise is beneficial for your mood. It helps reduce stress and produces those feel-good chemicals called endorphins. Regular exercise also results in better sleep, increased energy, and a stronger immune system.

Crafting Your Cardio Plan

Photo of hands holding a pen and writing a workout plan on a monthly calendar.

Knowing your fitness level and goals can help you decide on the right workout for you.

Before jumping straight into working out, it's important to figure out where you stand. Are you just starting, or have you been at this for a while? Understand your fitness level and any health limits you might have. 


Next, pinpoint your goals. Maybe you want to lose weight, build endurance, or slash stress. These goals can help shape your plan.


Now, pick what excites you. Whether you love to run or prefer to dance, the important thing is to choose cardio exercises that make you happy. Remember, frequency is key. Aim for the American Heart Association's recommendation of 150 minutes of moderate-intensity aerobic activity or 75 minutes of intense aerobic activity weekly. How long each workout should be depends on you. Begin easy if you're new, then rev up the intensity as you get stronger. 


Finally, listen to your body. If it hurts, ease up. And remember, a little motivation goes a long way. Work out with a friend, join an online challenge, or try free cardio workouts online—there's a lot to choose from! 

Space-Efficient Cardio Exercises to Try

Young Asian couple doing squat training together at home, in their living room.

From dance to HIIT and boxing, there are many types of cardio exercises that you can enjoy while shaping up.

Now, you're ready to jump into action. There are plenty of cardio activities that you can follow online. You can do these exercises with minimal to zero equipment. They're ideal for a quick, effective workout, whether you're in a tiny room or just don't have access to a gym. Incorporate these into your routine to get fit and have fun!

1. Bodyweight Cardio

Many platforms offer bodyweight cardio classes that get your heart beating faster and blood pumping. From squat jumps to burpees, you'll find fitness instructors to guide you through the exercises, provide motivation, and offer tips on technique and form. 


  • Fitness Blender offers a wide range of cardio workouts on their website and YouTube channel, ranging from beginner to advanced levels. While many of the videos are for members or paid accounts, they still have a lot of free videos you can access.
  • POPSUGAR Fitness is a popular YouTube channel with an extensive library of equipment-free cardio workouts. They have expert fitness instructors to lead you in dance cardio, HIIT, and more.

2. High-Intensity Intervals (HIIT)

High-intensity interval training sessions involve short bursts of intense exercise followed by rest. HIIT is great for effective cardio conditioning, especially if you're short on time. 


  • The Body Coach TV offers a variety of HIIT cardio workouts on his YouTube channel that are suitable for all fitness levels. 
  • Emi Wong also has a range of HIIT workouts that are ideal for beginners and those at intermediate levels, with clear guidance and a focus on effectiveness.

3. Boxing or Kickboxing

Boxing and kickboxing are excellent ways to get a high-energy cardiovascular workout. And you can do them with or without equipment. 


  • FightCamp offers boxing and kickboxing sessions that range from beginner to advanced levels.
  • Christa DiPaolo, also known as Boxing & Bubbles, features a unique blend of boxing, kickboxing, and bodyweight exercises. You can also find more comprehensive training programs if you become a paid member of her Boxing & Bubbles community.

4. Dance

Dancing provides a dynamic, full-body workout that improves cardiovascular health, balance, and muscle tone. Plus, it's a fun exercise that can keep you hooked!


  • The Fitness Marshall has high-energy dance workouts set to the latest music hits.
  • MihranTV provides tutorials on hip-hop dance moves and routines from L.A.'s best choreographers.

5. Pilates

While not traditionally thought of as cardio, certain styles of Pilates can offer a dynamic workout that still gets your heart racing. They blend strength, flexibility, and balance, boosting your overall fitness.


  • Blogilates features fun, energetic Pilates workouts that tone your body and improve your core strength.
  • Move with Nicole offers a wide range of free Pilates, barre, and even yoga classes to help you strengthen your body and boost your fitness.
Photo of a yoga mat, jump rope, dumbbells,  exercise bands, and foam roller on grass.

The great thing about cardio exercises is you can do them anywhere, at home or outdoors.

Space-efficient cardio exercises can be a game-changer. Think about it: no travel time to the gym, no waiting for equipment. You save time, and you're in control. All you need is a strong internet connection like broadband fiber plans or prepaid fiber WiFi to stream workout videos seamlessly, ensuring your cardio session goes uninterrupted. If you prefer exercising outdoors or while traveling, Globe's postpaid plans and prepaid promos offer the flexibility to access fitness videos and tech wherever you are. Whether you're streaming a workout class in the park or following cardio exercises while you’re on vacation, you can stay connected more easily and work on your fitness goals.

Vibe check! How does this make you feel?