Examples of Cardio Workouts You Can Do at Home: 3 Powerful Routines

3 real examples of cardio workouts you can do at home

Let’s skip the theory and get straight into examples of cardio workouts you can do at home: 3 examples that actually fit real life. Each one focuses on a different style of training:

• A short, intense bodyweight circuit
• A low-impact routine that’s friendly on joints
• A “cardio snacks” routine for busy days

You can rotate these three across the week or repeat your favorite. I’ll also give extra moves so you end up with more than just three options—you’ll have a whole menu of ideas.

Before you start, remember the basics: the CDC recommends at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week for adults, plus strength training on two days.² These home cardio examples can help you hit that target without leaving your living room.

Example of a home cardio workout: 20-minute bodyweight blast

This first routine is perfect if you want to sweat, feel your heart rate climb, and be done in about 20 minutes. It’s one of the best examples of cardio workouts you can do at home when you don’t have equipment but want something that feels like a real workout.

Warm-up (3–5 minutes)

Keep it simple and rhythmic to wake up your joints and muscles:

Start with easy marching in place, swinging your arms. Gradually turn that march into a light jog in place if your joints feel good. Add arm circles, gentle torso twists, and a few bodyweight squats. The goal is to feel warm, not exhausted.

The 20-minute circuit

You’ll move through a set of simple exercises, 30 seconds each, with 15 seconds rest between moves. Go through the circuit 3–4 times, depending on your fitness level.

Here’s one example of how the circuit could look:

• Jumping jacks – A classic for a reason. If impact bothers you, step side-to-side instead of jumping.
• Bodyweight squats – Sit your hips back like you’re going into a chair, then stand up with control.
• High knees (in place) – Drive your knees up toward your hips while pumping your arms. March instead of run if you need lower impact.
• Mountain climbers – In a plank position, alternate driving knees toward your chest. Slow it down if you’re new to this.
• Fast feet – Slight squat, then run your feet quickly in place like the floor is hot.

Rest 60–90 seconds between rounds. If you’re a beginner, start with 2 rounds. More experienced? Push for 4.

This is one of the best examples of cardio workouts you can do at home because you can swap in similar moves while keeping the structure. For instance, your circuit could also include:

• Burpees (full or modified)
• Butt kicks
• Skater hops (side-to-side)
• Plank jacks (jump or step your feet out and in while in plank)

Any of these can be plugged into the same 30-seconds-on, 15-seconds-off pattern. That gives you multiple examples of how to customize this one routine.

Cooldown (3–5 minutes)

Walk slowly around your space, letting your breathing calm down. Finish with gentle stretches for your calves, quads, hamstrings, and shoulders.

If you like intense but short workouts, this is one of the best examples of cardio workouts you can do at home: 3 examples of variations might be a “no jumping” version, a core-focused version (more planks and climbers), or a lower-body-heavy version with extra squats and lunges.

Low-impact examples of cardio workouts you can do at home

Not everyone wants to jump, sprint in place, or pound their joints. That’s totally fine. You can still get your heart rate up with low-impact moves that are kinder to your knees and back.

This second routine is a great example of how to do cardio at home when you live in an upstairs apartment, have joint concerns, or you’re just getting back into exercise.

Low-impact 25-minute cardio flow

Think of this as a steady, rhythmic session. You’ll move almost the entire time, but nothing should feel jarring.

Start with a 3-minute warm-up of marching in place, shoulder rolls, and gentle side steps.

Then move into your main 18–20 minutes. Here’s one of the clearest examples of cardio workouts you can do at home without jumping:

• Step-touch with arm swings – Step to the side, bring the other foot in, and swing your arms forward and back.
• Side-to-side lunges (shallow) – Step wide, shift your weight to one side with a slight bend in the knee, then to the other.
• Knee lifts with reach – Lift one knee while reaching both arms overhead, then switch sides.
• Standing marches with twists – March in place and gently rotate your torso toward the lifting knee.
• Reverse lunges to knee drive (optional) – Step back into a light lunge, then bring the back knee forward and up.

Cycle through these moves, spending 45–60 seconds on each, with 15 seconds to transition. Keep the intensity at a level where you can still talk in short sentences. That’s a good sign you’re in a moderate-intensity range, which lines up with guidelines from the CDC and other health organizations.³

To keep things interesting, other low-impact examples include:

• Marching in place with overhead claps
• Heel digs (extend one heel forward, tap, then switch)
• Step-back taps (tap one foot back behind you, then switch)
• Boxer shuffles without leaving the floor

These moves might look simple, but done continuously, they add up. According to the Mayo Clinic, even moderate-intensity activities like fast walking or dancing can support heart health, weight management, and mood.⁴

Cooldown for low-impact days

Finish with slow marching, then stretch your calves by placing your hands on a wall and stepping one foot back. Gently stretch your quads by holding one foot behind you, and breathe deeply to let your heart rate come down.

If you’re looking for gentle examples of cardio workouts you can do at home, this routine—plus the variations above—gives you several real examples you can rotate through on days when high impact is not your friend.

Cardio “snacks”: short examples of cardio workouts you can do at home throughout the day

Sometimes a 20–30 minute workout just doesn’t happen. You’re working, parenting, answering emails, and suddenly it’s 9 p.m. That’s where cardio snacks come in—tiny bursts of movement scattered through your day.

This is one of my favorite examples of cardio workouts you can do at home: 3 examples of how to structure it are:

• A 5-minute wake-up burst in the morning
• A 5-minute mid-day break
• A 5-minute evening shake-out

They add up to 15 minutes, and you can build from there.

Morning 5-minute burst

Right after you get up (or after coffee, I don’t judge), do this sequence:

Spend 1 minute marching or light jogging in place. Then move into 30 seconds of bodyweight squats, 30 seconds of arm circles with side steps, 30 seconds of knee lifts, and 30 seconds of fast feet. Repeat that mini-sequence once or twice, depending on time.

This gives you a quick, practical example of a cardio workout you can do at home before your day fully starts.

Mid-day 5-minute reset

Step away from your desk and do a different mix so your body doesn’t get bored. For example:

Do 45 seconds of step-back lunges (or just step-backs if lunges feel too intense), 45 seconds of side steps with overhead reaches, 45 seconds of standing twists, and 45 seconds of marching in place. Rest briefly as needed.

You can repeat this sequence or swap in other moves like butt kicks, skater steps (low-impact, stepping instead of jumping), or standing knee-to-elbow taps.

Evening 5-minute shake-out

Keep it lighter in the evening, but still move enough to raise your heart rate a bit:

Start with 1 minute of gentle marching, then alternate 30 seconds of heel digs, 30 seconds of side-to-side steps, 30 seconds of slow high knees, and 30 seconds of arm swings with a light squat. Repeat once.

These “snack” sessions are perfect examples of cardio workouts you can do at home when you truly don’t have a big time block. Research in recent years has highlighted that total movement across the day matters, not just long workouts.⁵ Breaking activity into small chunks can still support your cardiovascular health and overall energy.

How to customize these 3 examples of cardio workouts you can do at home

The best examples of cardio workouts you can do at home are the ones you’ll actually stick with. So let’s talk about how to tweak these routines so they feel like they were designed for you.

Adjusting intensity

You can make almost any example of a cardio workout easier or harder by changing:

• Speed – Move slower for less intensity, faster for more.
• Range of motion – Shallower squats and lunges are easier; deeper versions are harder.
• Impact – Step instead of jump for lower impact; add small hops for higher intensity.

For instance, if the 20-minute bodyweight blast feels too intense, turn all jumping movements into stepping movements. Instead of jumping jacks, do step-jacks. Instead of high knees running, do high knees marching.

If you want more challenge, add a light pair of dumbbells to some moves (like squats or step-touches) or increase your work intervals from 30 seconds to 40–45 seconds.

Using space wisely

You don’t need a big area. Most of these examples of cardio workouts you can do at home work in a space about the size of a yoga mat. If you have a hallway, you can add:

• Walk-down-and-back marches
• Walking lunges
• Forward and backward shuffles

If you’re in a tiny studio, focus on in-place moves: marching, high knees, fast feet, step-touches, and standing twists.

Mixing the 3 examples into a weekly plan

Here’s one way to turn these examples of cardio workouts you can do at home: 3 examples into a simple weekly rhythm:

• Day 1: 20-minute bodyweight blast
• Day 2: Low-impact 25-minute cardio flow
• Day 3: Cardio snacks (3–4 short bursts across the day)
• Day 4: Rest or light stretching
• Day 5: Repeat your favorite of the three
• Day 6: Light walk outside or another low-impact session
• Day 7: Rest

This gives you several real examples of how to hit your weekly cardio goals without overthinking it.

Safety tips for home cardio workouts

Even simple examples of cardio workouts you can do at home deserve a few safety checks:

• Check your floor: Make sure it’s not slippery. Move rugs that might slide.
• Wear supportive shoes: Even at home, your joints will thank you.
• Listen to your body: Sharp pain, dizziness, or chest discomfort are signals to stop. If you have medical conditions or concerns, it’s wise to talk with a healthcare professional before starting a new routine. The American Heart Association and resources like the NIH offer helpful guidance on exercise and heart health.¹
• Progress gradually: If you’re new, start with 10–15 minutes and build up.

You don’t have to be perfect. Consistency beats intensity, especially in the beginning.

FAQ: examples of cardio workouts you can do at home

What are some quick examples of cardio workouts I can do at home in 10 minutes?

You can combine marching in place, bodyweight squats, step-touches with arm swings, high knees (or high-knee marches), and fast feet. Rotate each move for 30–45 seconds with short breaks. That’s a simple example of a 10-minute cardio workout you can do at home without equipment.

Are these examples of cardio workouts okay for beginners?

Yes, as long as you scale them. Stick to low-impact versions: step instead of jump, move slower, and shorten the total time if needed. Many beginners start with the low-impact 25-minute flow or the 5-minute cardio snacks and build from there.

Can I use these examples of home cardio workouts for weight loss?

They can absolutely support weight loss when combined with a sustainable eating plan and enough overall movement. Cardio burns calories and can improve your energy and mood, which makes it easier to stick with healthy habits. For weight management guidance, you can explore resources from the CDC and Mayo Clinic on physical activity and healthy weight.^{6 7}

What’s an example of a no-jumping cardio workout for apartments?

A great example of a no-jumping routine is 20–25 minutes of marching in place, step-touches, heel digs, low step-back lunges, and standing knee lifts with arm reaches. Keep moving continuously, changing exercises every 45–60 seconds. This gives you cardio benefits without bothering neighbors below you.

How often should I do these home cardio workouts?

Aim for at least 3 days per week to start. Many people feel good doing some form of cardio most days—whether that’s a full 20–30 minute session or shorter cardio snacks. The key is to find examples of cardio workouts you can do at home that feel realistic for your schedule, then repeat them consistently.

If you take nothing else from this guide, remember this: you don’t need a gym, a treadmill, or perfect conditions. You just need a few simple examples of cardio workouts you can do at home, a bit of space, and the willingness to start where you are. The rest builds over time.