Cardio workouts are one of the easiest ways to get your sweat on—all you need is a mat’s worth of space, a workout video and a pair of gym leggings that won’t fall down with every burpee. The result? A big ol’ endorphin boost and a solid dose of fitness.
Besides the fact that there are fewer barriers to cardio workouts (no gym, no problem), another point that WH is keen to get across is that you’re by no means limited to running. In fact, by definition, a cardio workout is any movement that gets your heart and breathing rates up.
There’s the more vigorous methods, like HIIT but there’s also LISS (low-intensity steady state) cardio too, such as cycling and swimming. The NHS recommends adults do at least 150 minutes of moderate cardio activity every week, and this can include any of these types. In other words, there’s no cookie-cutter approach—you do you. Here’s everything else you need to know.
What are the benefits of cardio workouts?
- Improves heart health
- Reduces risk of heart attack and high blood pressure
- Can help with weight loss
- Improves brain function
- Bolsters your immune system
- Boosts your mood
Now, not for one moment are we suggesting you swap all your strength chips for cardio workouts—building lean muscle through strength training is just as important because, whilst you’re doing a bodyweight strength training workout, you’re also getting stronger and sculpting muscle tissue, too. This, paired with cardio and adequate recovery is the key to a balanced fitness routine.
In the spirit of making fitness accessible to all then, we’ve rounded up the 24 WH-approved cardio workouts you can do from home. Motivation mandatory, mood lift inevitable.
20 cardio workout videos to do at home
1
9-minute home cardio workout
What? A quickie cardio workout designed to be done in a flash. You’ll need no equipment, just enough space for mountain climbers and front/side kicks. Be prepared to get sweaty. If you want a longer sesh repeat the video two or three times through.
Who? PT Katie Austin
How long? 9 minutes
2
5-minute Pilates cardio workout
What? Fan of Pilates and want to incorporate core moves into your cardio workout? Then give this combo from YouTube favourite Blogilates ago—and get ready to feel the burn. A slightly different one in the ‘cardio home workouts’ genre.
Who? Fitness YouTuber Cassey Ho, a.k.a Blogilates
How long? 5 minutes
3
10-minute no-jumping cardio workout
What? If you adore a challenging workout but your downstairs neighbours don’t love the shaking ceilings as you burpee your way to success, this quiet no-jumping home workout is just the ticket. You’ll get your heart rate up, you just won’t infuriate your neighbours at the same time. Win win, eh?
Who? Cassey Ho, a.k.a Blogilates
How long? 10 minutes
4
10-minute total body with Jillian Michaels
What? An effective and challenging full body sweat in a short amount of time. You won’t need any equipment, just follow Jillian’s excellent example and Bob’s your uncle etc.
Your trainer: Jillian Michaels
How long? Only 10 minutes.
5
Joe Wicks’ 15-minute, 15-move cardio workout
What? Joe Wicks shot to fame for his speedy high intensity workouts and this one is no different. This slight jealousy inducing workout (what we would give to be on sunny Bondi beach RN) is short, sharp and a real heart rate raiser. Be prepared to work. Hard.
Who? The Body Coach, AKA Joe Wicks
How long? 15 minutes
6
Bowflex 5-minute cardio workout
What? Only got five minutes to sweat? Make the most of it with this super speedy—and effective—workout from home exercise equipment types Bowflex. Jump to it.
Who? Bowflex fitness trainers
How long? 5 minutes
7
20-minute full body cardio with PT Shona Vertue
What? A super sweaty cardio home workout with founder of the Vertue Method, Shona Vertue. Aiming to get you stronger, fitter, leaner and more flexible, follow Vertue’s lead for a speedy yet effective sweat.
Who? Trainer Shona Vertue
How long? Just under 20 mins
8
FIIT x WH Sweat and Reset 25 minute cardio workout
What? A 25 minute cardio workout split into 3 circuits with a challenging finisher. Follow either the beginner or intermediate demonstration depending on your fitness level and how you’re feeling. The only equipment you’ll need is an exercise mat but we recommend having a water bottle on hand too.
Your trainer: FIIT trainers Gede and Adrienne
How long: 25 minute
9
5-minute cardio workout
What? Another quick cardio blitz for when you’re short on time but still want to fit a session in. Join Shaun T’s virtual workout class, totally for free, from your garden, kitchen or living room. Ideal.
Who? Fitness trainer Shaun T
How long? 5 minutes
10
20-minute prenatal cardio workout
What? Gentle workouts during pregnancy can work for women who want to keep on exercising through their first, second and third trimesters.
Remember to check in with your doctor about any exercise you are planning to do and ensure that you are listening to your body as you move through the workout.
Who? Ashley from Glow Body PT
How long? 20 minutes
11
23-minute low-impact cardio workout
What? She’s the queen of no-repeat workouts (e.g. different exercises to keep the sessions exciting) and this one has all that and more. Low-impact to protect your joints and avoid the wrath of sleeping housemates and family members, Robertson will have you sweating without your feet ever leaving the ground.
Who? PT Heather Robertson
How long? 23 minutes 41 seconds.
12
25-minute weighted cardio workout
What? If you’re looking for a cardio workout that incorporates weights, try this circuit from fitness YouTuber BodyFit by Amy. Modifications for all fitness levels are available and you’ll need a dumbbell, too.
Who? PT Amy
How long? 25 minutes
13
30-minute beginner-friendly standing cardio workout
What? This low-impact cardio workout is perfect for beginners. Every move is performed from standing and Daniel will coach you through. There’s an option to use dumbbells when you feel confident with the bodyweight version.
Who? The Body Project trainer Daniel
How long? 29 minutes 33 seconds
14
30-minute SWEAT no-equipment cardio workout with Kayla Itsines
What? A full body workout from one of the most famous personal trainers in the world, Kayla Itsines. This cardio workout can be done anywhere, just make sure to have a sweat towel nearby.
Who? Kayla Itsines
How long? 30 minutes (with 18 minute warm up)
15
Les Mills Grit Cardio Workout
What? Join the trainers from HIIT training workout makers Les Mills. Expect a cardio workout consisting of high knees, jump squats and burpees.
Who? The personal trainers at Les Mills
How long? 30 minutes
16
21-minute bodyweight cardio workout
What? Using just your bodyweight for resistance, Robertson’s designed a workout to get your heart rate up from home. You’ll start slow but the pace will pick up so be prepared. There’ll be a short preview of the next move to come beforehand so don’t get stressed – just follow along.
Who? PT Heather Robertson
How long? 21 minutes
17
30-minute low-intensity cardio workout
What? 30 minutes of low intensity cardio exercises such as side kicks, toe taps and walking on the spot. Perfect for beginners or those looking for less stress on the joints.
Who? PT Susana Yabar
How long? 30 minutes
18
30-minute low-impact cardio workout for beginners
What? Sore knees? Bad back? No excuse not to get a sweat on, thanks to this low impact circuit from HASfit. Again, you’ll need a couple of dumbbells for this one.
Who? Fitness group HASFit
How long? 30 minutes
19
45-minute Simone De La Rue dance cardio workout
What? She trains celebs in both London and LA – she trained Millie Mackintosh throughout her pregnancy, you know – and now she’s here to whip you into shape! Expect a challenging cardio workout featuring intervals and toning circuits to target your core, upper and lower body. It’s gon’ be sweaty.
Who? Celeb trainer, Simone De La Rue
How long? 45 minutes
20
45-minute Jive cardio workout with Dianne Buswell
What? A Strictly Come Dancing professional, Dianne Buswell is known for her dance creds and insane fitness abilities. Sharing her go-to Jive home workout with WH, get sweaty and have a laugh with the effervescent DB.
Who? Dianne Buswell
How long? 45 minutes
This article originally appeared on Women’s Health U.K.
