The best examples of cardio workouts with no equipment: 3 examples you can start today

Let’s get straight into what you can actually do today. Below are three complete routines you can rotate through during the week. These are the core examples of cardio workouts with no equipment: 3 examples that you can treat as plug-and-play workouts.

Each routine follows a simple pattern:

• Warm up
• Main circuit (repeated 2–4 times)
• Short cool-down

You don’t need shoes with special tech, a watch that talks to you, or a fancy app. Just a little bit of space, water nearby, and a timer on your phone.

Example of a low-impact beginner workout (great for small spaces)

If you’re new to exercise, coming back after a break, or dealing with cranky knees or hips, start here. This is one of the best examples of cardio workouts with no equipment for beginners because it keeps you moving continuously without jumping.

Warm-up – 3–5 minutes

Move gently to get your heart rate up and your joints ready:

• March in place, swinging your arms
• Roll your shoulders forward and backward
• Gentle torso twists side to side

Aim to feel a little warmer and slightly out of breath, but still able to talk.

Main circuit – 15–20 minutes

Set a timer for 40 seconds of work, 20 seconds of rest. Move through the following exercises in order. Once you finish all of them, rest 1–2 minutes, then repeat the whole circuit 2–3 times.

1. March with reach
Think of it as marching in place, but more intentional. Lift your knees to hip height if you can while reaching your arms overhead, then back down. This gets your heart rate up gently.

2. Step-back taps
Stand tall, step one foot back and tap the floor behind you, then return to center and switch legs. Add a light arm swing or reach forward as the leg goes back. This mimics a light lunge without the deep bend.

3. Side steps with arm sweeps
Step to the right, then bring the left foot in. Step to the left, then bring the right foot in. As you move side to side, sweep your arms up to shoulder height and back down.

4. Standing knee lifts
Lift one knee toward your chest, then switch sides, like a slow high-knee march. You can lightly tap your hands to each knee for rhythm.

5. Low-impact jack steps
Instead of jumping jacks, step one foot out to the side while bringing both arms overhead, then step back to center. Alternate sides. This looks like a jumping jack in slow motion without leaving the ground.

Cool-down – 3–5 minutes

Walk slowly around your space or march lightly in place, then stretch your calves, thighs, and chest. Breathe deeply until your heart rate comes down.

This routine is a gentle example of cardio workout with no equipment that you can do 3–5 times per week. As it starts to feel easier, extend your work intervals to 45–50 seconds and shorten rest to 10–15 seconds.

Moderate-intensity circuit: one of the best examples of no-equipment cardio

Once you’re comfortable moving for 20 minutes without feeling wiped, you can level up. This is one of the best examples of cardio workouts with no equipment: 3 examples because it hits that sweet spot: challenging, but doable for most healthy adults.

This routine uses mostly bodyweight moves you already know—just arranged to keep your heart rate elevated.

Warm-up – 5 minutes

• Easy marching or light jogging in place
• Arm circles (forward and backward)
• Hip circles and gentle bodyweight squats

You should feel warm and breathing a bit heavier by the end.

Main circuit – 20–25 minutes

Use a 30 seconds work / 15 seconds rest format. Move through the exercises in order, rest 1–2 minutes, then repeat 3–4 rounds.

1. High knees (or fast march)
Drive your knees up toward hip height while pumping your arms. Land softly. If that’s too intense, keep it as a fast march.

2. Bodyweight squats
Feet about shoulder-width apart, sit your hips back like you’re lowering into a chair, then stand back up. Move at a brisk, controlled pace. This targets your legs and glutes while keeping your heart rate up.

3. Reverse lunges or alternating step-backs
Step one foot back and bend both knees slightly, then step forward and switch sides. Lower only as far as your joints feel comfortable. To reduce impact, keep it shallow and slow; to increase intensity, go deeper and faster.

4. Quick side shuffles
Take two or three quick steps to the right, then to the left, staying light on your feet. If space is tight, shorten the shuffle to one or two steps.

5. Plank walk-outs
From a standing position, hinge at the hips, place your hands on the floor, and walk them out to a high plank. Hold for a second, then walk your hands back to your feet and stand. This challenges your core and upper body while elevating your heart rate.

6. Standing cross-body knee drives
Bring your right knee toward your left elbow, then your left knee toward your right elbow, in a rhythmic pattern. Think of it like a standing crunch with a bit of speed.

Cool-down – 5 minutes

Walk slowly in place, then stretch your hamstrings, quads, hips, and shoulders. Focus on long exhales to help your heart rate settle.

This routine is a solid example of cardio workout with no equipment that fits nicely into a busy schedule. You can use it on alternate days with strength training, or 3 days per week on its own.

High-intensity interval workout: advanced example of no-equipment cardio

If you like to sweat, enjoy a challenge, or want to mimic the intensity of a treadmill interval session, this one’s for you. It’s one of the best examples of cardio workouts with no equipment: 3 examples for people who already have a fitness base.

High-intensity interval training (HIIT) alternates short bursts of hard effort with short rest. Research continues to support HIIT as a time-efficient way to improve cardiovascular fitness and insulin sensitivity when done safely and appropriately. A 2023 review highlighted that HIIT can be effective for many adults, though beginners and people with heart conditions should progress gradually and check with a healthcare professional first.

Warm-up – 5–7 minutes

• Light jog or brisk march in place
• Dynamic leg swings (front-to-back and side-to-side, holding onto a wall if needed)
• A few easy squats and lunges

You should feel warm, loose, and mentally ready to push.

Main intervals – 15–20 minutes

Try a 20 seconds work / 20 seconds rest format for beginners to HIIT, or 30 seconds work / 15 seconds rest if you’re more experienced. Complete each exercise in order, rest 1–2 minutes, then repeat 3–5 rounds.

1. Burpees (with or without push-up)
From standing, squat down, place your hands on the floor, step or jump your feet back to a plank, then step or jump your feet back in and stand up with a small hop. Skip the push-up if you’re newer to this move.

Low-impact option: Step back one leg at a time and stand without jumping.

2. Fast mountain climbers
From a high plank, drive your knees toward your chest one at a time, like you’re running horizontally. Keep your core tight and shoulders over your wrists.

Low-impact option: Slow the pace and keep it controlled.

3. Squat jumps or power squats
Lower into a squat and explode upward into a jump, landing softly back into the squat. Use your arms for momentum.

Low-impact option: Come up onto your toes instead of leaving the ground.

4. Skater hops
Hop laterally from one foot to the other, like a speed skater, letting the back leg sweep behind your front leg. Focus on balance and control.

Low-impact option: Turn it into a side step with a light tap behind instead of a hop.

5. High-knee sprints in place
Drive your knees up quickly and pump your arms. Think “quick feet,” not big steps.

Cool-down – 5–7 minutes

Walk slowly until your breathing calms, then stretch your calves, hip flexors, quads, and chest. Take your time here; HIIT can leave your nervous system revved up, so slow, deep breathing helps.

This is a more intense example of cardio workout with no equipment, so most people only need 2–3 sessions per week, with easier days in between.

More examples include: quick 10-minute no-equipment cardio minis

Some days, 30 minutes just isn’t happening. That doesn’t mean you skip movement entirely. Short bouts of activity still add up, and public health guidelines from the CDC now emphasize that any movement counts toward your weekly total.

Here are a few extra examples of cardio workouts with no equipment you can plug into a busy day:

• Hallway sprints and walks: Power walk or lightly jog from one end of your hallway to the other for 30 seconds, then walk slowly for 30 seconds. Repeat 10 times.
• Stair climbs: Walk up and down a flight of stairs for 1 minute, rest 30 seconds, repeat 8–10 rounds. Use the handrail for safety.
• TV commercial intervals: During every commercial break, do brisk marching, squats, or step-back taps until the show returns.
• Kitchen counter cardio: While waiting for water to boil, cycle through calf raises, side steps, and knee lifts without stopping.

These mini sessions are lighter examples of cardio workouts with no equipment that work well on days when your energy or schedule is limited.

How often should you use these examples of cardio workouts with no equipment?

For general health, the CDC recommends at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week for adults, plus 2 days of strength training.

Using the examples of cardio workouts with no equipment: 3 examples from this guide, a simple weekly plan might look like:

• Day 1: Beginner or moderate circuit (20–25 minutes)
• Day 2: Walk or light activity + one 10-minute mini workout
• Day 3: HIIT workout (15–20 minutes)
• Day 4: Rest or gentle stretching
• Day 5: Moderate circuit (20–25 minutes)
• Day 6: Active day (walk, bike, play, chores)
• Day 7: Optional beginner circuit or full rest

Adjust this based on your fitness level, schedule, and how your body feels. If you’re just starting out, even two sessions per week is a win. Build from there.

For people with heart disease, diabetes, or other medical conditions, check in with a healthcare professional before jumping into higher-intensity routines. The American Heart Association and NIH both emphasize tailoring intensity to your current health status.

Safety tips for no-equipment cardio at home

No-equipment doesn’t mean no rules. A few simple habits can keep these examples of cardio workouts with no equipment safe and sustainable:

• Clear your space. Move rugs, cords, and clutter out of your way so you’re not tripping mid-burpee.
• Wear supportive shoes if you’re jumping. Barefoot is fine for some low-impact routines, but your joints may prefer cushioning for higher-impact moves.
• Respect pain signals. Discomfort from effort (burning muscles, breathing hard) is normal; sharp or sudden pain is not. If something hurts, switch to a lower-impact version.
• Hydrate and cool down. Especially in warmer rooms, drink water and give yourself a few minutes to bring your heart rate down.
• Progress gradually. Add rounds, time, or intensity slowly from week to week, not all at once.

If you’re unsure about symptoms like chest pain, dizziness, or unusual shortness of breath, stop and seek medical guidance. Mayo Clinic offers a helpful overview of exercise safety basics that’s worth a read.

FAQ: examples of no-equipment cardio workouts

Q: What are some quick examples of cardio workouts with no equipment for beginners?
A: Great starter examples include marching in place with arm swings, step-back taps, low-impact jack steps, and standing knee lifts. Stringing those together for 15–20 minutes gives you a beginner-friendly example of a cardio workout with no equipment that you can do most days of the week.

Q: Can these examples of cardio workouts with no equipment help with weight loss?
A: They can absolutely support weight loss when combined with a sustainable eating plan and enough sleep. Cardio burns calories and improves your overall activity level. For many adults, consistently doing the examples of cardio workouts with no equipment: 3 examples in this guide—plus walking more during the day—can move the needle over time.

Q: Are there low-impact examples of no-equipment cardio if I have joint pain?
A: Yes. Low-impact examples include marching in place, side steps with arm sweeps, step-back taps, slow squats to a chair, and standing cross-body knee drives. Skip jumping moves like squat jumps and burpees, or use the low-impact versions. If you have arthritis or chronic joint issues, check the Arthritis Foundation for more guidance on safe activity.

Q: How do I know if my cardio workout is intense enough?
A: A simple check is the “talk test.” During moderate-intensity exercise, you can talk but not sing. During vigorous-intensity exercise, you can say only a few words before needing a breath. The CDC explains this in more detail on their physical activity page.

Q: Can I mix these examples of cardio workouts with strength training?
A: Yes, and it’s a smart idea. You can alternate days (cardio one day, strength the next) or combine them in the same session (short cardio circuit plus 15–20 minutes of bodyweight strength). Just watch your recovery—if you’re constantly sore or exhausted, dial back the frequency or intensity.

Final thoughts

You don’t need a gym, equipment, or perfect circumstances to work on your heart health. With these examples of cardio workouts with no equipment: 3 examples—beginner, moderate, and high-intensity—plus a few 10-minute minis, you’ve got a full menu of options.

Pick one example of a workout, try it this week, and notice how you feel afterward. Then build from there. Consistency, not perfection, is what really changes your fitness over time.