Completing cardio workouts on a regular basis is a great way to burn fat and stay fit. However, cardio workouts often require heading outdoors or to the gym. Fitting in a run or machine workout is easy when you have plenty of time and the weather is beautiful, but what about those days when you’re stuck at home?
This 30 Minute Indoor Cardio Workout is a great way to fit in some cardio exercises right at home, without needing any equipment. These exercises are perfect for the days spent indoors, whether you don’t have enough time to head to the gym or are limited due to bad weather.
Cardio exercises are a great way to increase your heart rate, sweat out toxins, lose weight and promote long-lasting fat burning.
This indoor cardio workout makes staying in shape easier and more convenient than ever. With a combination of 11 of the best bodyweight cardio exercises, you’ll love the intense sweat session right in your living room.
Try this cardio workout right at home, with no equipment needed!
The Best 30 Minute Indoor Cardio Workout
- Squats x 20
- Punches x 30
- Single Leg Deadlift x 20
- 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
- Squats x 20
- Punches x 30
- Toe Touches x 20
Bodyweight Cardio Exercises
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
This bodyweight exercise begins 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
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
To complete bicycles, 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.
These bodyweight cardio exercises create the ultimate workout when you’re stuck indoors. 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!