Home Cardio Exercises: 20 Moves for Any Goal & Space
Home Cardio Exercises: 20 Moves for Any Goal & Space
Tired of scrolling endless workout videos that don’t fit your living-room reality? This guide curates 20 science-backed home cardio exercises—no gym, no neighbors banging on the ceiling, no fancy gear required. You’ll get:
- Quick-glance calorie and MET values for goal-oriented planning
- Variations for small apartments, joint issues, and noise control
- Time-boxed circuits (10, 20, 30 minutes) you can mix and match
- Evidence-based tips that turn any cramped corner into a legit cardio zone
Featured Fact: Adults need at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week, according to the American Heart Association.
Table of Contents
- Quick-Reference Exercise Matrix
- Exercise How-To Library
- Low-Impact Swaps & Modifications
- Plug-and-Play Circuits
- How Many Calories Will I Burn?
- Safety & Form Cheat Sheet
- FAQ
- Track Progress With BodySpec
Quick-Reference Exercise Matrix
| # | Exercise | Category | Intensity* | Noise | Muscles Focused | MET† | 5-Min Cal‡ |
|---|---|---|---|---|---|---|---|
| 1 | Marching in Place | Low-Impact | Light | Silent | Quads, hip flexors | 3.2 | 14–18 |
| 2 | High-Knee March | Low-Impact | Moderate | Low | Core, hip flexors | 4.8 | 22–27 |
| 3 | Standing Jump Rope | Space-Saver | Moderate | Low | Calves, shoulders | 8.8 | 40–49 |
| 4 | Shadow Boxing | Space-Saver | Moderate | Low | Shoulders, core | 7.2 | 33–40 |
| 5 | Jumping Jacks | High-Energy | Vigorous | Medium | Full body | 7.7 | 36–44 |
| 6 | Low-Impact Jacks | Low-Impact | Light–Mod | Silent | Glutes, delts | 4.0 | 18–22 |
| 7 | Mountain Climbers | High-Energy | Vigorous | Medium | Core, shoulders | 8.0 | 37–45 |
| 8 | Jump Squats | High-Energy | Vigorous | Medium | Glutes, quads | 8.5 | 39–47 |
| 9 | Skater Steps | Space-Saver | Moderate | Low | Glutes, adductors | 5.8 | 27–33 |
| 10 | Stair Running | High-Energy | Vigorous | High | Quads, calves | 9.0 | 42–50 |
| 11 | Glute Bridge March | Low-Impact | Light | Silent | Posterior chain | 3.3 | 15–19 |
| 12 | Seated Punches | Space-Saver | Light | Silent | Shoulders, core | 2.8 | 12–16 |
| 13 | Plank Shoulder Taps | Space-Saver | Moderate | Silent | Core, delts | 4.5 | 20–25 |
| 14 | Bear Crawl Hold & Walk | Space-Saver | Moderate | Silent | Core, shoulders | 5.0 | 23–28 |
| 15 | Fast Feet Shuffle | High-Energy | Vigorous | Medium | Calves, quads | 8.0 | 37–45 |
| 16 | Reverse Lunge Knee Drive | Space-Saver | Moderate | Low | Glutes, quads | 6.0 | 28–34 |
| 17 | Wall-Sit March | Low-Impact | Light–Mod | Silent | Quads, core | 4.0 | 18–22 |
| 18 | Towel Slider Hamstring Curls | Space-Saver | Light–Mod | Silent | Hamstrings, core | 4.2 | 19–24 |
| 19 | Inchworm Walkouts | Space-Saver | Moderate | Silent | Core, shoulders | 5.5 | 25–30 |
| 20 | Frogger Squat Thrusts | High-Energy | Vigorous | Medium | Total body | 8.5 | 39–47 |
*Intensity based on talk-test or heart-rate equivalents.
†MET values from the Compendium of Physical Activities.
‡Calories for a 155-lb (70 kg) person; adjust up or down with weight.
Exercise How-To Library
A unified reference—follow the matrix numbering for easy cross-checking.
- Marching in Place (Low-Impact, Space-Saver) — Stand tall, brace core, pump arms at 90°, and lift knees toward hip height in rhythmic cadence.
- High-Knee March (Low-Impact) — Drive one knee above waist while pumping opposite arm. Alternate quickly, landing softly.
- Standing Jump Rope (Space-Saver) — Hop lightly on balls of feet while circling wrists as if spinning a rope; maintain brisk tempo.
- Shadow Boxing (Space-Saver) — Square stance, guard up, throw fast jabs and crosses, pivoting hips for continuous motion.
- Jumping Jacks (High-Energy) — Jump feet wide as arms sweep overhead; jump back together, landing softly.
- Low-Impact Jacks (Low-Impact) — Step one foot out wide while arms lift overhead; step back and repeat other side—no jumping.
- Mountain Climbers (High-Energy) — From high plank, drive alternate knees toward chest quickly, keeping hips level.
- Jump Squats (High-Energy) — From a partial squat, explode upward into a jump, swing arms, land softly, and repeat.
- Skater Steps (Space-Saver) — Step right foot diagonally behind left, swing arms, then push to other side, staying low.
- Stair Running (High-Energy) — Sprint up household stairs one step at a time; walk or jog down carefully and repeat.
- Glute Bridge March (Low-Impact) — Bridge hips high, squeeze glutes, alternate pulling one knee toward chest without dropping hips.
- Seated Punches (Space-Saver) — Sit on chair edge, tighten core, throw rapid straight punches at shoulder height; add light weights to intensify.
- Plank Shoulder Taps (Space-Saver) — In high plank with feet wide, tap opposite shoulders alternately while resisting hip sway.
- Bear Crawl Hold & Walk (Space-Saver) — Hover knees two inches off floor, take tiny opposite-hand/foot steps, core braced.
- Fast Feet Shuffle (High-Energy) — Run in place with rapid, small steps, knees bent, weight on balls of feet for 10–30 s bursts.
- Reverse Lunge Knee Drive (Space-Saver) — Step one foot back into a lunge; drive rear knee toward chest as you stand, then alternate.
- Wall-Sit March (Low-Impact) — Sit against wall with thighs parallel; lift one foot briefly, switch, keeping back flat.
- Towel Slider Hamstring Curls (Space-Saver) — Lie supine, heels on small towels on smooth floor, hips bridged; slide legs out, then drag heels back under hips.
- Inchworm Walkouts (Space-Saver) — Hinge forward, walk hands to plank, pause, then walk back to stand; repeat smoothly.
- Frogger Squat Thrusts (High-Energy) — From plank, hop feet outside hands into deep squat, lift chest, then shoot feet back to plank.
Low-Impact Swaps & Modifications
| High-Impact Move | Low-Impact Alternative | Why It’s Joint-Friendly |
|---|---|---|
| High-Knee Runs | High-Knee March | One foot stays grounded |
| Traditional Burpee | Step-Back Burpee | Removes jump & push-up landing |
| Speed Skaters (Jump) | Skater Steps | Lateral cardio without hard landings |
| Jump Squats | Glute Bridge March | Hip hinge, no knee impact |
| Jump Lunges | Towel Slider Hamstring Curls | Sliding motion vs. pounding |
Need more ideas? Dive into our full low-impact cardio guide.
Plug-and-Play Circuits
10-Minute “Coffee Break” Circuit
Complete the seven-move block twice with 15-second transitions, then stretch.
| Move | Work | Transition |
|---|---|---|
| Marching in Place | 30 s | 15 s |
| Shadow Boxing | 30 s | 15 s |
| Plank Shoulder Taps | 30 s | 15 s |
| Skater Steps | 30 s | 15 s |
| High-Knee March | 30 s | 15 s |
| Glute Bridge March | 30 s | 15 s |
| Fast Feet Shuffle | 30 s | 15 s |
20-Minute “Lunch-Break HIIT + LISS”
Two rounds; rest 20 s between moves.
| Move | Work | Rest |
|---|---|---|
| Jumping Jacks | 40 s | 20 s |
| Jump Squats | 40 s | 20 s |
| Bear Crawl Walk | 40 s | 20 s |
| Stair Running (or Fast Feet) | 40 s | 20 s |
Finish with a 5-minute brisk-march cool-down.
30-Minute “Endurance Builder” Circuit
| Segment | Exercise(s) | Work | Notes |
|---|---|---|---|
| Continuous Cardio | Shadow Boxing → Skater Steps → High-Knee March | 1 min each, repeat ×5 | 15-min block, no rest |
| Core & Mobility | Inchworm Walkouts Towel Slider Hamstring Curls Bear Crawl Hold | 8 reps 15 reps 30 s | Complete circuit ×3 (≈10 min) |
| Finisher | Mountain Climbers / Plank Hold | 30 s each | Alternate for 5 min |
How Many Calories Will I Burn?
Use BodySpec’s calorie-burn calculator for precise numbers, but here’s a snapshot for a 155-lb (70 kg) person:
| 20-Min Activity | Calories | MET | Notes |
|---|---|---|---|
| Jumping Jacks (continuous) | 145 | 7.7 | Moderate pace |
| Shadow Boxing | 125 | 7.2 | Add light dumbbells for increased intensity |
| High-Knee March | 95 | 4.8 | Silent, joint-friendly |
| Mountain Climbers | 165 | 8.0 | Great core burn |
| Stair Running | 180 | 9.0 | Increase step height for more |
Calorie burn scales with body weight and exercise intensity—our calculator auto-adjusts those variables.
Safety & Form Cheat Sheet
- Warm up 2–3 min (marching, shoulder rolls) before high-intensity drills.
- Maintain neutral spine for plank-based moves to protect the lower back.
- Land softly—think “quiet feet” to reduce joint stress.
- Keep a sweat towel handy; hardwood + sweat = slip hazard.
- New to HIIT? Limit it to two sessions/week and lean on steady cardio via our steady-state guide.
Frequently Asked Questions
What’s the best home cardio exercise for weight loss?
The one you’ll repeat consistently. That said, compound moves like mountain climbers or Frogger Squat Thrusts burn the most calories per minute.
Can I do cardio every day?
Yes—but alternate high-intensity and low-intensity days to allow recovery. Remember, the AHA’s 150-minute target is weekly, not daily.
How do I avoid annoying my downstairs neighbors?
Stick to space-saver moves marked “silent” and use a thick yoga mat to dampen sound.
Are these moves safe during pregnancy?
Most low-impact options are, but always get medical clearance. Avoid prone planks and deep twists in later trimesters.
Can I build muscle with only cardio moves?
You’ll maintain some lean mass, but pairing cardio with strength-training circuits leads to better body-composition results.
Track Progress With BodySpec
Numbers on a smartwatch tell part of the story. A DEXA scan quantifies real change—fat mass, lean mass, even visceral fat hiding around your organs. Book a scan at any of our mobile trucks or studios, then revisit your home cardio exercises plan armed with precise data.
Key Takeaways
- You only need 6 ft²—and sometimes a towel—to meet AHA cardio guidelines at home.
- Mix low-impact staples with high-octane moves for both calorie burn and joint health.
- MET values help you compare exercises apples-to-apples—use them!
- Consistent tracking (heart rate + DEXA scans) keeps your plan data-driven and goal-focused.
Your living room just became your new cardio studio. Lace up—then get those steps, jumps, marches, and punches in!
