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How to Do Cardio Workouts at Home With No Equipment

author image Denise Stern
Denise Stern is an experienced freelance writer and editor. She has written professionally for more than seven years. Stern regularly provides content for health-related and elder-care websites and has an associate and specialized business degree in health information management and technology.
How to Do Cardio Workouts at Home With No Equipment
A mature man and woman are jogging through the woods. Photo Credit: Comstock/Stockbyte/Getty Images

Save money by working out in the privacy of your own home while still losing weight in a quick and efficient manner. Some of the best cardio workouts are those that get the heart rate up and the body sweating. Yet, many of those cardio workouts are free and can be done indoors or out. Cardio workouts burn fat and calories. They also increase the development of lean muscle mass, which is great for long-term weight loss management.

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Step 1

March in place, keeping the knees high, for about 5 to 10 minutes at a time. This is harder than you may think. Try to keep the knees lifted up toward waist level to work the thighs, hips, buttocks and abdominal muscles. Put on some of your favorite music and do your marching in place three to four times a day for an all-around calorie burn.

Step 2

Perform intense calisthenics routines for 20 minutes to 30 minutes once or twice a day. A good calisthenics routine may contain jumping jacks, knee bends, waist twists, windmills, sit-ups, push-ups, crunches as well as marching or jogging in place. Try at least 20 of each, moving as fast as you can while focusing on quality and form.

Step 3

Pretend you're cross country skiing (without skis or poles, of course). Stand with your feet a little over shoulder-width apart, one foot about 2 feet in front of the other. With a slight jump, switch the position of the feet. When the left foot is out in front, the right arm should be out in front, extended like you're holding a ski pole. Then when the right foot is in front, the left arm should be extended out in front. Try to do this for one minute to start, gradually increasing time as you get stronger.

Step 4

Jump an imaginary jump rope. Hold your hands out to your sides and pretend you're holding onto a jump rope. Now, hop, skip or jump as you rotate your wrists, pretending you are swinging the jump rope. Try for 50 jumps to start, increasing or slowing speed to suit your current physical level. Add more time or jumps to the exercise as you grow stronger.

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