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30 Minute Indoor Cardio Workout | The Best At Home Cardio Exercises

30 Minute Indoor Cardio Workout | The Best At Home Cardio Exercises

Many people assume that indoor cardio workouts have to involve fancy gym equipment or bulky machines. However, there are plenty of aerobic exercises you can complete at home to create a beneficial indoor cardio workout.

How can I do 30 minutes of cardio at home?

When the weather is bad and the gym is just too inconvenient or too expensive, many of us find that working out at home is the only options. Luckily, it’s easier than most of us think to fit in some quality indoor cardio.

Completing 30 minutes of cardio at home requires nothing other than your own bodyweight. Some of the best indoor cardio exercises require no equipment at all. Simply mix together a few high intensity exercises and you’ll have a complete indoor cardio workout.

What are some good indoor cardio exercises?

The best indoor cardio exercises are those that quickly increase your heart rate. To do so, these exercises often involve rapid, high energy movements.

Exercises such as jumping jacks, high knees, mountain climbers, jump squats, and jump lunges make great cardio exercises. In general, plyometric exercises and those that involve jumping of any kind provide the same benefits as cardio equipment.

What is the best indoor cardio?

Any combination of exercises that get your heart pumping provides a great workout at home. The best indoor cardio simply involves exercises that you enjoy, which also challenge your body.

This 30 minute Indoor Cardio Workout is a great way to increase your heart rate and burn calories right at home. The warm up and cool down help your body transition in and out of the workout without causing pain or injury.

The main part of the workout contains a combination of bodyweight cardio exercises that are designed to get your heart pumping. This workout moves quickly, as you transition through many different exercises in a short amount of time. Try this indoor cardio for a powerful workout right at home!

The Best 30 Minute Indoor Cardio Workout

Warm Up:

  • Squats x 20
  • Punches x 30
  • Single Leg Deadlift x 20

Bodyweight Cardio:

  • Jumping Jacks x 50
  • Mountain Climbers x 40
  • Plank Jacks x 20
  • High Knees x 30
  • Skaters x 30
  • Bicycles x 40
  • Commandos x 20
  • Jump Lunges x 30

Cool Down:

  • Squats x 20
  • Punches x 30
  • Toe Touches x 20
This 30 minute indoor cardio workout can be completed right at home with no equipment! Bur calories and strengthen your entire body with these powerful bodyweight exercises. #indoorcardio #athomeworkout #bodyweight workout

Indoor Cardio Exercises

Check out how to properly complete each indoor cardio exercise. Put them all together and you’ll have a powerful, effective workout that you can complete right at home.

Squats x 20

This warm up exercise begins in standing position with your feet about hip width distance apart. Bend at the knees to lower your body into a seated position, as if you were sitting on a chair. Continue to lower yourself until your thighs are parallel to the floor, and then return back to standing.

Punches x 30

To complete punches, begin by standing with your arms bent at your sides, holding your hands in fists at mid-waist height. Bend at the knees slightly, and extend one arm by propelling your fist forward and across your body, as if throwing a punch. Continue to alternate sides rapidly, twisting your upper body from side to side with each punch.

Single Leg Deadlift x 20

This exercise begins in standing position with feet about hip width distance apart and arms down at your sides. Kick one foot behind you into the air, bending at the waist to lean forward and touch the floor with the opposite hand. Extend your leg straight back behind you until it is parallel with the floor, then return back to standing and repeat on the opposite side.

Jumping Jacks x 50

The first indoor cardio exercise in this workout is a classic: jumping jacks. Begin in a standing position, with both feet next to each other and arms down at your sides. In one motion, jump into the air, landing with your feet spread about hip width distance apart. While doing so, raise your arms into the air until they meet above your head. Jump once again to return to your original position and repeat.

Mountain Climbers x 40

To complete mountain climbers, you will need to begin in a straight arm plank position on the floor. Keep your back flat and avoid raising your hips while balancing your weight between your hands and feet.

Next, bend at the knee to step one foot forwards, landing on the floor just under your hips. In one motion, bring your front foot back to its original position, while moving your other foot forwards. Continue to alternate feet rapidly, as if climbing a mountain.

Plank Jacks x 20

This cardio exercise also begins in a straight arm plank position, balancing your weight equally between your hands and feet. While maintaining proper plank posture with a flat back, jump both feet out towards the sides, landing so that your body forms and upside down Y position. Jump both feet back to their original position and continue to repeat.

High Knees x 30

A powerful indoor cardio exercise is high knees. Begin this exercise in a standing position, with both arms down at your sides. Bring one knee up towards your hips while simultaneously bending the opposite arm to bring your hand up towards your chest. In a rapid motion, continue to alternate sides, jumping only once between positions.  

Skaters x 30

This cardio exercise begins in a bent-over position, as if you were about to speed skate. Bend at the waist and lean forward to reach one arm straight down to touch the floor in front of you. While doing so, extend the opposite leg straight behind you to touch your toes to the floor on the outside of your body.

In a single motion, jump to the side, landing with your opposite hand and toes touching the floor. Continue to alternate sides, moving back and forth as if you were speed skating.

Bicycles x 40

Continue your indoor cardio by turning your attention to the core. Begin by lying flat on your back. Lift your feet and upper body slightly off the floor, and bring one knee up towards your chest. While doing so, bring the opposite elbow across your body to meet the top of your knee. Continue to alternate back and forth, moving as if you were pedaling a bicycle in the air.

Commandos x 20

Begin this exercise in another straight arm plank position. Slowly lower your body towards the floor by dropping down to your elbows one arm at a time. Once you are in an elbow plank position, rise back up to a straight arm plank by planting each hand on the floor to extend your arms. Continue to transition back and forth between elbows and straight arms.

Jump Lunges x 30

This cardio exercise begins in a lunge position. Starting from standing, step one foot forward and bend at both knees to lower your center of gravity towards the floor. Continue to lower into a lunge until your front thigh is parallel with the floor. Next, push upwards with both feet to jump into the air, and quickly switch legs to land with your opposite foot forward. Lower back into a lunge and continue to alternate.

This 30 minute indoor cardio workout can be completed right at home with no equipment! Bur calories and strengthen your entire body with these powerful bodyweight exercises. #indoorcardio #athomeworkout #bodyweight workout

These exercises create the best indoor cardio workout when you’re stuck inside. Whether you don’t have time to hit the gym or can’t get outside due to the weather, working out at home doesn’t have to feel pointless.

This Indoor Cardio Workout is a great way to burn calories quickly and promote healthy fat burning throughout the day. Try this workout at home while watching your favorite TV show or before the kids are up for the day. Cardio is an excellent addition to any healthy lifestyle!

More indoor cardio workout ideas:

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Alisha Moran

Tuesday 18th of August 2020

Appreciating the time and effort you put into your website and in depth information you offer. I have a friend with high blood pressure on meds for it, we works out 4 times a week cardio and weight training. How can I help him get off the meds, any idea?

Thanks for your help!

Runnin' for Sweets

Friday 21st of August 2020

Hi Alisha - thanks for reading! It sounds like your friend is on the right path towards getting off the high blood pressure meds. I’d definitely recommend sticking with the workouts you are doing with them, and maybe incorporating some walking on the off days. My biggest suggestion if that doesn’t seem to be working would be to evaluate their diet. My tips would be to focus on increasing water intake, eating more leafy greens and trying to stick with plant-based foods as opposed to animal foods as much as possible. Best of luck!

Sammy

Thursday 28th of May 2020

Great Article! Loved it!

Runnin' for Sweets

Thursday 28th of May 2020

Thanks for reading - so glad you enjoyed it!

All-Rounder M

Thursday 28th of May 2020

That's some extensive research out there. So, thumbs up for that. ?

Also, it is worth mentioning that It is the fact that Cardio gets our heartbeat up, which makes it so useful for fat loss?

Runnin' for Sweets

Thursday 28th of May 2020

Absolutely! I definitely agree. Thanks for reading :)

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