She Strengthens

Get Fit Without Leaving Home: 33 Cardio Exercises to Boost Your Endurance

Are you tired of feeling stuck in a boring workout routine? Do you wish you could get a great cardio workout without having to leave your house? Look no further! We’ve got 33 exercises that will get your heart pumping and your muscles burning – all from the comfort of your own living room.

Create Your Own Workout

Pick three or four moves from the list below and add them to your existing workout routine. Do each exercise for 30-60 seconds and complete 2-3 rounds. You can also try our pre-designed workout at the end of the article.

Beginner Exercises

1. Inchworm: Stand with feet hip-width apart, bend from the waist, and walk hands forward. Quickly walk hands back toward feet and stand.
2. Power Skip: Stand with feet hip-width apart, raise one knee, and hop off the other foot. Land on the ball of your foot and repeat on the other side.
3. Uppercut: Stand in a split stance and punch up and to the left with a scooping motion. Quickly repeat on the other side.
4. Mountain Climber Twist: Start in a high plank position and bring one knee in toward the other elbow. Continue to alternate as quickly as possible.
5. High Knees: Stand with feet hip-width apart and run in place, pulling one knee up toward your chest.
6. Punch: Stand in a split stance and raise both fists. Punch forward with one hand, slightly rotating your torso.
7. Plank Jack: Start in a high plank position and jump your feet apart, then jump them back together.
8. Butt Kick: Run in place, kicking heels toward your glutes.
9. Fast Feet Shuffle: Stand with feet wider than hip width and shuffle feet to the right, then back to the left.
10. Plank-to-Knee Tap: Start in a high plank position and shift back, lifting one hand to tap the opposite shin.
11. Jumping Jack: Stand with feet together, hands at your sides, and core engaged. Jump legs apart and bring arms overhead.
12. Vertical Jump: Stand with feet hip-width apart and jump as high as you can.
13. Skaters: Stand with feet hip-width apart and jump to one side, landing lightly on the ball of your foot.

Intermediate Exercises

14. Long Jump with Jog Back: Stand with feet hip-width apart and swing arms back. Jump forward as far as possible and jog backward to the starting position.
15. Tuck Jump: Stand with knees slightly bent and jump up, bringing knees to chest.
16. Corkscrew: Start in a high plank position and shift your weight onto one hand, lifting the other hand off the floor.
17. Diver’s Push-up: Start in a Downward-Facing Dog position and dive your head toward the floor, coming into a low push-up position.
18. Wide Mountain Climbers: Start in a high plank position and bring one foot forward to the outside of one hand.
19. Invisible Jump Rope: Hop over an invisible rope, staying on your toes and pushing off with the balls of your feet.
20. Hops to Push-up: Stand on one foot with the other foot elevated and hop three times, then bend down and quickly walk hands out into a high plank position.

Advanced Exercises

21. Squat Jump: Do a perfect squat and jump up, fully extending your legs.
22. Plyometric Push-up: Master a perfect push-up and press into the floor even harder, clapping your hands together before landing in a high plank again.
23. Triceps Push-up with Mountain Climber: Lower onto both forearms at the same time, maintaining a tight core and level hips.
24. Box Jump: Stand in front of a box with feet shoulder-width apart and explosively jump up onto the box.
25. Donkey Kick: Start in a high plank position and jump feet up, kicking heels toward your glutes.
26. Lateral Jump: Stand with knees slightly bent and hips back, then jump over a low bench with one foot.
27. Jumping Lunge: Master a basic lunge and jump up, switching feet in midair.

The Workout

Try our pre-designed workout by combining three of the moves from our list above. Do the moves in order for the indicated number of reps.

1. Triceps Push-up with Progressing Mountain Climber: Start with 1 push-up and 1 mountain climber. Next time, do 1 push-up and 2 mountain climbers, then 1 push-up and 3 mountain climbers. Continue until you get to 10 mountain climbers.
2. Hops and Push-up Combo: Do 3 hops on one leg, then 3 push-ups. That’s 1 rep. Do 10-15 reps per side.
3. Squat Jump: Do 20 seconds of squat jumps followed by a 10-second squat hold. Repeat for 5 minutes.

Special thanks to Josey Greenwell of Barry’s Bootcamp, who modeled these moves and created this workout.