For a healthy heart and active lungs, you need movement. But what do you do in restricted space? Get your heart pumping with these free cardio workouts for the home, both with and without equipment.
If you search for cardio exercises at home, you tend to find high-intensity workout routines. In this article, we tried to find exercises that are accessible to anyone, especially beginners and seniors. From skipping a rope to sitting in a chair and boxing, you can get a good cardio workout at home with these guides.
1. Crossrope (Web, Android, iOS): Beginner's Guide to Jumping Rope
You've done it as a kid, you've seen boxers and movie stars do it on the big screen, now it's time for you to pick up the rope and start jumping. As an adult though, you need to know a few basics to ensure proper technique so you don't injure yourself or aggravate any body parts.
Crossrope is a wonderful app and community for skipping rope. Start with their thorough beginner's guide to jumping rope. You'll learn the correct size of rope to buy, the best weight for beginners, and a few simple techniques to get started.
Through short videos, you'll learn how to position your hands and body, the right way to jump to cause minimum impact on joints, and how to avoid double-unders.
Crossrope's guide also gives a few basic drills to start skipping rope with. Once you master these, download the Crossrope app for advanced practices and routines. A few features and the best beginner workouts are free, but you'll need to pay to unlock the full set.
Not only is jumping rope great for the heart, but it's also good for weight loss. One hour of jumping rope burns over 1000 calories, compared to 300 calories from one hour of walking.
Download: Crossrope for Android | iOS (Free)
2. Bowflex (YouTube): 5 Short Videos of No-Equipment Cardio Workouts at Home
Home exercise equipment manufacturer Bowflex doesn't believe all workouts need their products. The company's YouTube channel has five excellent no-equipment cardio workout videos that you can do at home or anywhere else.
- 4-Minute Cardio Workout for Your Heart: This is the best beginner cardio exercise at home, no matter what your current fitness level is. The coach guides you with his voice while his assistants demonstrate each routine. It's not about being perfect, it's about doing it.
- 8-Minute Cardio Workout for Your Heart: The longer workout is for those who are breezing through the 4-minute cardio exercise.
- 2-Minute Cardio Warm-up: Before you start cardio exercises by Bowflex or anyone else, get the blood flowing and activate your muscles. This cardio warm-up is better than just stretching and then jumping into a workout.
- 5-Minute Cardio Blast: This is a high-intensity workout for those who don't find the four or eight minute versions to be challenging.
- 6 Cardio Exercises You Can Do at Home: Bowflex teaches six cardio exercises that don't need any equipment and can be done anywhere. You can create your own cardio workout set by mixing them up.
Bowflex's YouTube channel has plenty of other free exercises worth checking out. And if you can get equipment, there are way more things you can enjoy.
3. Indoor Bicycle (Web): Buy or Build a Bike Trainer Stand to Cycle at Home
The Peloton bicycle has become one of the most popular ways to stay heart-healthy at home. But it costs a pretty penny. If you don't want to buy an exercise bike, you can actually turn any bicycle into an indoor bike for cycling. Generally, you have two options: buy a bike stand or build one yourself.
There are two types of stands: roller and trainer. The roller stand gives you more feedback, but it is harder of the two to build. The bike trainer stand has less feedback but the internet is filled with several DIY tutorials on how to make one yourself. Check out these three links for all your DIY indoor bicycle needs.
Bike trainer stands are a great option for someone who wants to switch between indoor and outdoor cycling, as the weather and circumstances demand. One of the most well-reviewed and affordable units is the BalanceForm Bike Trainer Stand, so that's a good place to start.
4. 10-Minute Home Cardio Workout (Web): Heart Healthy Exercises From AHA and NHS
The American Heart Association (AHA) in the US and the UK's National Health Service (NHS) are leading authorities on heart-related matters. Both official bodies released a 10-minute cardio workout anyone can do at home to keep your heart healthy and fit.
The AHA's 10-minute workout requires no special equipment, but you'll need a chair for some activities. Each exercise comes with clear instructions, and you need to do it for 30 seconds. Follow that up with 30 seconds of mild cardio, like marching or jogging in place. You can also mix up the activities with dumbbells and weights to add intensity.
The NHS's 10-minute cardio workout has five exercises: rocket jumps, star jumps, squats, tap backs, and burpees. Each exercise needs a set of 15 to 24 repetitions, done fast enough to fit into 30 seconds. Then you rest for 30 seconds and do the set again. This is sure to get your heart pumping.
Pick either routine and stick to it, don't waste time comparing the benefits of the two. Whatever gets you to stay fit at home is the better exercise for you.
5. More Life Health Seniors (YouTube): Cardio Workouts for Seniors at Home
Most of the above exercises are too strenuous for seniors, given the other health issues that age brings. More Life Health Seniors is a YouTube fitness channel dedicated to workouts for seniors. And they have a few low-intensity ways to stay hearty healthy from home.
The main video to check out is the Seniors' Cardio Workout, a nine minute exercise session with simple movements to get your heart rate up. Coach Mike takes you through several exercises at the right pace for an elderly person, while staying good-humored throughout. If you want to go to the next level, try the advanced cardio workout for seniors, which involves weights.
More Life Health Seniors also has a series of seated workouts for those with mobility issues. That's right, you can get your heart pumping while sitting in a chair with Mike's Boxing for Seniors, a 14-minute cardio workout, and a five-minute Seated Cardio Workout for Seniors.
Free Live Workout Classes
The selections in this article are all completed workouts. But there's a different engagement and fun in exercising live to a coach. And you can do that at home too. Try these best free live workout classes, where most of the coaches focus on cardio activities regularly.